Perpetual Fitness – CrossFit

Weightlifting

Back Rack Lunge (4-5×16 (8/leg))

Build to Heavy Set. Place Front Foot on 45lb Plate.

**Complete 20 Sit-Ups between sets.

Metcon

Metcon (Time)

Option 1.

21-15-9

Deadlifts (225/165)

Chest-to-bar Pull-ups

Cal Row

Option 2.

21-15-9

Deadlifts (195/125)

Banded Chest-to-bar Pull-ups

Cal Row

Option 3.

15-9-6

Deadlifts (135/95)

Jumping Chest-to-bar Pull-ups

Cal Row