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Fremont Street

Perpetual Fitness – CrossFit

REMINDER: Yoga Schedule for Remainder of November:

Sunday 11/12: 6PM
Sunday 11/19: 10AM
Sunday 11/26: 6PM


Pull-ups / Muscle-ups

Skill work! Progressions, efficiency, kipping, butterfly, etc.


Metcon (Time)

4 Rounds

400m run

40m Double KB Front Rack Walk (53/35)

20 Wall Balls (20/14)
For today’s metcon we want to view each run more as a sprint, while also trying to complete the wall balls unbroken. As for the KB front rack carry, we should look to have the KB in a high front rack postion while completing the walk without allowing the arms to drop. The carry will be significantly more difficult if the front rack drops!


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