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