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Dave “Happy Sugar-Socks”

Perpetual Fitness – CrossFit

Christmas Party: Friday December 15th @ the gym!

Jingle Bell Run: Sunday, December 10th!

Yoga Schedule:
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*


Front Squat (EMOM 8 (5 Front squats) @65% of 1rm )

Our strength component today is an 8 min EMOM of 5 heavy front squats coming from the ground. For your first front squat you will be allowed to squat clean the bar.


Metcon (Time)

3 Rounds For Time:

18 KB Snatch (53/35)


6 Burpee C2B Pull Ups
Today’s metcon we have a relatively short 3 round workout. You are likely to move fast through each round but should be looking to complete large sets of KB snatches if not unbroken. Today might be a good opportunity for those who struggle with HSPU to attempt them with the low volume of rep.


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