Perpetual Fitness – CrossFit
REMINDER!
80’s night is tomorrow (Friday) at 6:30pm in replace of/acting as Oxygen! Come dressed in your best 80’s attire (or come as you are!) and get some fitness while you rock to some classics.
Side note: 4:30pm and 5:30pm CrossFit will be combined into a 5pm CrossFit class for this day only!!
Val and Melissa M (Messy Fit) have a nostalgic playlist and a BA workout for you! Should be quite a party!
Also, The Dark Room Bar next door will be having a 90s night the same day, so plan on crashing their party afterwards!
Weightlifting
Back Squat (E3MOM x 5)
12 Tempo Back Squats, climbing (3-second lower, 3-second raise)
*Looking for moderately-light loads
immediately into..
20 fast reps of
Banded Sissy Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Option 1.
15-minute clock:
1-mile run or row
Then, in the remaining time:
AMRAP of:
7 SDHP (95/65)
7 Front Squats
7 Push Jerk
Option 2.
15-minute clock:
1200m run or row
Then, in the remaining time:
AMRAP of:
7 SDHP (65/45)
7 Front Squats
7 Push Jerk
Option 3.
15-minute clock:
800m run or row
Then, in the remaining time:
AMRAP of:
7 SDHP (45/35)
7 Front Squats
7 Push Jerk