Perpetual Fitness – CrossFit

Weightlifting

Shoulder Press (5×5 @ 75%)

*Every 2:00; same weight (75% of 1RM) across all 5 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

500/400m Row (400/300m | 300/250)

40 Wall Balls (20/14 | 12/10 | Air Squats)

30 Russian KBS (70/53 | 53/35 | 26/18)

20 Hang Clusters (95/65 | 65/45 | 45/35)

10 Devil Press (35/20 | 20/12 | 12/10)