Perpetual Fitness – CrossFit
Strength
Back Squat (18 Minute Clock)
PERFORMANCE
Set 1: 6 reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 6 reps @ 80%
Set 5: 4 reps @ 85%
Set 6: 2 reps @ 90%
FITNESS
20RM+ 5-10#
*AMRAP of 5 Evil Wheels + 10 Wide Stance Good Mornings in Remaining time.
HEALTH
4 Sets
10 Back Squats or Back Rack Step-ups, add 5-10# to last week.
*AMRAP of 10 Banded Hamstring Curls + 10 Banded Good Mornings in Remaining time.
Metcon
Metcon (Time)
PERFORMANCE
100m DBL DB Death March (50/35 | 35/25 | 25/20)
200m Walking Lunge
800m Run or Row
FITNESS
50m SA DB Death March (35/25 | 25/20 | 20/15)
100m Walking Lunge
600m Run or Row
HEALTH
50m Gun Walk
200m DBL KB Farmer Carry (heavy)
400m Run or Row or 800m Bike