Perpetual Fitness – CrossFit

Happy Birthday to the COOLEST Alicia Gerrity !! It is always a fun time when we get Betsy and you in class! Keep up the awesome work, We hope you have the best day ever!

We would like to also congratulate Alicia and Betsy on being with us for 1 YEAR!! it’s a blast having both of you apart of the Perpetual Fam!!

Metcon

Warm-up

Warm-up (No Measure)

4 Rounds (2 sets each)

2 Rounds

6/6 Single Arm Curl to Press

8/8 Single Arm DB Hang Clean

6 Kip Swings

3 Tire Flips

2 Rounds

6/6 Single Arm Push Press

8/8 Single Arm DB Clean & Jerk

6 T2B

3 Tire Flips

Strength

Push & Pull (4 x 20 )

4 Sets

10 Supinated Bent Over Barbell Rows

+

5/5 Kneeling KB Press (3 down, 0 pause, explode up)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

3:00 Max Effort Row (meters)

-Rest :30-

AMRAP 3

3 DB Clean & Jerk (50/35)

6 T2B

-Rest :30-