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Black Magic

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1

AMRAP 3

10 plate hops

10 plate g2o

10 OH plate step ups

Partner 2

AMRAP 3

10 Goblet squats (light)

10 KB Halos

10 DB Arnold Press

*Then switch

THEN 3 Rounds

P1: 2 Wall Walks w/ Push ups

P2: 6 Hanging Leg Raises

Weightlifting

Back Squat (5×3)

Every ~3:00. Can either build to a heavy or keep the same weight throughout!

Focus on keeping the midline rock solid and weight distributed through the feet

Front Rack Step Back Lunge (3×12)

*6 reverse lunges per side. Can either climb to a heavy set or keep the same weight throughout!

Metcon

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes ( :20 on / :10 off )

Back Squat (45/35)

Toes-to-bar
*score is lowest number of reps for each movement, combined.

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