Perpetual Fitness – CrossFit

Weightlifting

Tempo Back Squats (7-3-X-1) (15 Minute Clock)

PERFORMANCE

5 Sets of 2

*7 Seconds Down. 3 Second Pause.

HEALTH

3-5 Rounds

2 Tempo Box Squats or Glute Bridges

10 Lateral Step-ups (5/leg)

20 Russian Twists, 1ct

*7 Seconds Down. 3 Second Pause.

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE

AMRAP 10

1-2-3-4-5-6-etc… reps of:

Dumbbell Front Squats (50’s/35’s | 35’s/20’s | 20’s/15’s)

*30 Double Unders (10 DU’s | :30 Attempts) After Each Round.

FITNESS

AMRAP 10

1-2-3-4-5-6-etc… reps of:

Dumbbell Front Squats (35’s/20’s | 20’s/15’s | 15’s/12’s)

*20 Double Unders (5 DU’s | 30 Mountain Climbers, 2ct) After Each Round.

HEALTH

AMRAP 10

1-2-3-4-5-6-etc… reps of:

Single Dumbbell Front Squats or KBS (35/20 | 20/15 | 15/12)

*30 Single Unders (Mountain Climbers, 1ct | Shoulder Taps) After Each Round.
*Score is total # of Squats completed.