Perpetual Fitness – CrossFit

Happy Birthday to the AMAZING Michele Kramer!

It has been an honor to watch you grow in the gym and see the hard work you put in.. even when you have a hurt wrist! Keep it up Michele, big things are coming!!

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

(70/53 | 53/35 | 35/26)

2 Russian KBS

2 Goblet Squats

4 Russian KBS

4 Goblet Squats

6 Russian KBS

6 Goblet Squats

etc….
Partner 1 completes 2 Russian KBS while Partner 2 completes 2 Goblet Squats, then switch. Once each partner has completed 2 reps of both movements, move onto 4 reps in the same manner. Then 6 reps of each, then 8, and so on, climbing as high as possible by 2’s in the allotted time.

Rest 3:00

Metcon (Distance)

AMRAP 12

200m Row

200m Run
P1 rows 200, P2 runs 200. Switch upon completion and continue alternating back and forth, completing as many rounds as possible in the allotted time.

*If unable to run complete 20 cals on bike instead.

Rest 3:00

Metcon (AMRAP – Reps)

AMRAP 12

(50/35 | 35/25 | 20/15)

2 DB Deadlifts

2 SA DB Hang Clean & Jerk

4 DB Deadlifts

4 SA DB Hang Clean & Jerk

6 DB Deadlifts

6 SA DB Hang Clean & Jerk

etc….
Partner 1 completes 2 DB Deadlifts while Partner 2 completes 2 DB Clean & Jerks, then switch. Once each partner has completed 2 reps of both movements, move onto 4 reps in the same manner. Then 6 reps of each, then 8, and so on, climbing as high as possible by 2’s in the allotted time.