Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A. EMOM 8

1st: Row 40-sec without straps

2nd: 6 Burpee + Squat Jump

B. 5 sets

Goblet Reverse Cross Lunge, 6/leg

*Rest :30 between sets

Weightlifting

Speed Squats (5×5 @ 20-35% of 1RM Back Squat)

No pause @ bottom, no lockout @ top
Every :90

Metcon

Metcon (Time)

50-40-30-20-10

V-ups / Abmat Sit-ups

Wall Balls (20/14)
*15-min cap