Perpetual Fitness – CrossFit

Happy Birthday to the WONDERFUL Katy Houk!!! It has been an honor to be apart of your fitness journey and watching you grow day by day. Thank you for being such a pillar in our community! Keep up the amazing work!!

Warm-up

Warm-up (No Measure)

A. EMOM 9

1st: Bike, Row, or Shuttle Run

2nd: Single Unders

3rd: Plank Hold

1:00 Transition

B. AMRAP 5

5 Ring Rows or Jumping Pull-ups

7 Wall Balls

9 Banded Lat Pull-down

Then, get the barbells out for Coach led clean drills!

Metcon

Metcon (No Measure)

8:00 to Build to a Moderate-Heavy Hang Squat Clean
By the end of the 8:00, you should have a very clear idea of the following weights you will likely attempt at the end of the MetCon (see below):

-Definite Attempt

-Possible Attempt

-Reach Attempt

Metcon

Metcon (Time)

AGAINST A 16:00 CLOCK

For Time:

100 Double Unders

75 Wall Ball (20/14)

50 Pull-ups

100 Double Unders

Then, with the remainder of the 16:00:

Hang Clean (Build to a 1RM Hang Squat Clean)

*Bars start empty*