Announcements
Nutrition & Rowing Clinic This Saturday at 9:30am! Register here: nutritionrowing.wodifylive.com
Perpetual Fitness – CrossFit
Weightlifting
Back Squat
Performance:
– 12:00 Clock
– 5×4 Back Squats @ 77.5%
– AMRAP on final set
Fitness:
– 12:00 Clock
– 3 Sets:
– 8 Back Squats @ 65%
– 10 Warrior Squats (10/Side)
– 12 V-Up to Frog Hop
– Max Plank Hold (Left, Center, Right)
Health:
– 12:00 Clock:
– 3 Sets:
– 10 Goblet Squats
– 10 Lateral Walking Steps, 2ct
– 10 Russian Twists, 2ct
– Max Plank Hold (Left, Center, Right)
Metcon
Metcon (5 Rounds for reps)
PERFORMANCE:
5 Rounds:
– 20 Cal Row
– Max Unbroken MB Clean Wall Balls (20/14) | (14/12) | (12/10)
– 1:00 Rest Between Sets
FITNESS:
5 Rounds:
– 15 Cal Row
– Max Unbroken MB Cleans or Wall Balls (14/12) | (12/10) | (10/8)
– 1:00 Rest Between Sets
HEALTH:
5 Rounds:
– 10 Cal Row
– Max Unbroken MB Power Clean | Front Squat | MB Press (10/8)
– 1:00 Rest Between Sets
Record total time in the comments