Perpetual Fitness – CrossFit

January Birthdays:

Sarah Hyland – 1/05
Nicholas Sholtis – 1/11
Laura Zeleznak – 1/19
Jason Ondrick – 1/26
Sarah Summers – 1/27
Dawn Ungerer – 1/29

Weightlifting

Floor Press (7×3 @ 80% of 1rm )

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00

*immediately into 6-8 tempo DBL KB Bent Over Rows. Tempo: 3 down 1 up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40ft Handstand Walk

20 Pistols

10 Ring Dips
*Sub HS Walk with 3-5 around-the-worlds, and pistols with 20 single-leg box squats.