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FREEDOM

Perpetual Fitness – CrossFit

Happy Birthday to the awesome Jeff Krejci!! You’re an amazing guy who comes in and works his butt off daily, we are lucky to have you Jeff!!!

Also, we would like to congratulate Ashley Fuentes on being with us for 2 YEARS!! It has been a pleasure to have you in and watch your fitness grow.. as well having you keep David in check!

Warm-up

Warm-up (No Measure)

AMRAP 3

9 Up Downs

6 Glute Bridges

3 Push-ups

-1 Min Rest-

AMRAP 3 (w/ barbell)

9 Deadlifts

6 Hang Muscle Cleans

3 Back Squats

Then, barbells to the racks!

Weightlifting

Back Squat (Build to a Heavy Set of 3 Reps)

15-MIN RUNNING CLOCK

-Note: Heavy does not mean max. There are two main differences between the two:

-Heavy means we want damn near perfect mechanics for all three reps at a heavy-weight, versus a load that causes various faults.

-Heavy means we are very confident in our ability to lift the given weight for the desired reps, verses a max being a load that we may or may not complete entirely.

Look to be hitting a set every 2-3 minutes, with at least 3-4 working sets that challenge your form!

Metcon

Metcon (Time)

FOR TIME


30-20-10


Back Squats (135/95)


6-4-2


Bar Muscle-Up

**12-min Cap**
*Use a weight you can do unbroken for all 3 rounds (30, 20, 10 reps)

-You will be nice and primed from the heavier loading during the strength portion!

Bar MU Scaling

-Decrease # of Bar MU per round or Bar MU Attempts

-Jumping Bar Muscle-ups

-Burpee Pull-ups (increase reps to 9, 6, 3 per round)

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