Perpetual Fitness – CrossFit
Weightlifting
Back Squat
PERFORMANCE
Every 2:30 x 5 sets
⁃5×3 @ 85%
⁃AMRAP on Final Set
FITNESS
EMOM 12
1st: 10 Back Squats
2nd: 5 Evil Wheels
3rd: 10 Front Rack Lunges (5/Side)
4th: 5 Evil Wheels
HEALTH
EMOM 12
1st: 10 Good Mornings
2nd: 10 Hollow Rocks or Plank Jacks (2ct)
3rd: 10 Step-ups
4th: 10 Hollow Rocks or Plank Jacks (2ct)
Metcon
Metcon (4 Rounds for reps)
PERFORMANCE
Every 4:00 x 4 Rounds
400m Run (200 | 400m Row)
15 OHS (95/65 | 65/45 | 45/35)
Max Burpee Box Jumps (24/20 | 20/16 | 16/12)
FITNESS
Every 4:00 x 4 Rounds
400m Run (200m Run | 400m Row)
15 Front Squats (95/65 | 65/45 | 45/35)
Max Burpee Broad Jumps (Athletic | Up Downs)
HEALTH
Every 4:00 x 3 Rounds
200m Run (200m Row | 400m Bike)
15 Deadlifts (95/65 | 65/45 | 45/35)
Max Up Downs (Inch worms | Incline Up Downs)