Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

50′ Weighted bear crawl

2 Wall climbs

10 Ring rows

Weightlifting

3 S: Floor Press (3 Sets)

8-12 Floor Press, climbing

8 Banded Face Pulls

*Every 2:00

*Go until just shy of failure on last set of each

Weighted Push-ups (3 Sets)

8 Single-Arm DB Bent Over Row

8-12 weighted Push-Ups (45# plate, 25# plate) Scale to regular pushups

*Every 2:00

*Go until just shy of failure on last set of each

Metcon

Metcon (Time)

7 Rounds

7 Burpee over DB’s

7 DB S2O (50/35)

7 Toes-to-bar