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Carolyn “Bubbles Jazzy-Hands”

Perpetual Fitness – CrossFit


The purpose of a workout like this is to train your aerobic capacity…you know that feeling you get when you come out a little too hot on a workout and your lungs start burning and you’re breathing faster than you can keep up with?? And you think to yourself “Oh sh** not again!”?

That moment and the moment preceding it is called your threshold.

One of the best ways to expand your threshold is by first building a foundation of heavy breathing over extended periods of time. In fact the more developed our capacity, the more capable we become of withstanding intense bouts of exercise, and the quicker we can recover from them.

In other words….these workouts are important for your overall fitness! Enjoy.



Metcon (Time)

Evil Wheels

5×3 as slow as possible. Your score is the time of your shortest and longest rep combined.


Metcon (Time)

For Time :

2K Row

2K Run

*21 Min Cap!
A good idea might be to start the row a bit faster, and then taper down the pace near the end. This will allow the heart rate to recover slightly before heading out for the run! Scale each as necessary to finish (just barely) under the time cap.


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