Perpetual Fitness – CrossFit
CHRISTMAS EVE WOD TIMES!
8AM
9:30AM
*These will be limited class sizes. Please sign up and commit yourself to some Holiday fitness!
Weightlifting
Deadlift (Heavy 6-4-2 reps)
PERFORMANCE:
0:00 – 7:00: Heavy 6 reps
7:00 – 12:00: Heavy 4 reps
12:00 – 15:00: Heavy 2 reps
FITNESS
AMRAP 15
6 Deadlifts, building
8 Evil Wheels
10 Banded Step-ups
12 Reverse Dips
HEALTH
AMRAP 15
6 DB Hamstring Curls
8 DB Side Bends per side
10 DB Curls
12 Reverse Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 15
40 Single Dumbbell Hang Clean and Jerks (50/35 | 35/25 | 25/20)
20 Box Jump Overs (24/20 | 20/18 | 18/16)
10 Deadlifts (245/165 | 205/155 | 185/135)
FITNESS
AMRAP 15
30 Single Dumbbell Hang Clean and Jerks (35/25 | 25/20 | 20/15)
15 Box Jump Overs (20/18 | 18/16 | 16/12)
10 Deadlifts (205/155 | 185/135 | 155/105)
HEALTH
AMRAP 15
30 DBL Dumbbell Hang Cleans or DB Push Press (25/20 | 20/15 | 15/12)
20 Box Step-ups (18/16 | 16/12 | 12/Plate)
10 Sumo Deadlifts or Floor Press (135/95 | 95/65 | 75/55)