The Rise and Fall

Perpetual Fitness – CrossFit

Happy Birthday to the super talented and creative Kristin Lepore!! You killed it on the graphic designs for Cindy for Cindy and are crushing it inside the gym…Keep up the amazing work Kristin!

NO YOGA THIS SUNDAY….instead we will be doing ROMWOD @ 10AM (it’s cool!)


Warm-up (No Measure)

A. 3 rounds each w/ partner (P1 works/P2 does dynamic stretches)

30 jumping jacks

15 air squats

5 up downs

*Partner rests in: R1: pigeon, R2: groiners, R3: flagpole w PVC

3 rounds each w/ light-moderate band and a PVC pipe

P1: 10 banded good mornings + 50’ Quarter squat lateral march

P2: 10 pass throughs w/ lunge + 10 snatch grip presses from behind the neck + 10 OHS

Part B + Part C will be led by coach


High Hang Power Snatch + Hang Power Snatch + Overhead Squat (EMOM 10)

Complete 1 of each without dropping the bar every minute on the minute.

Can climb in weight if you REALLY want to, but your coaches will be really focused on your positioning.

Great opportunity to get some quality time with the barbell today!


Metcon (AMRAP – Rounds and Reps)


10 power snatch (95/65)

10 OH Squat

200m run
*Looking for a weight you can move unbroken for the first 2-3 rounds minimum.

For all overhead work today, please sub with cleans/front squats if needed!

Fitness at its finest!


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