Perpetual Fitness – CrossFit
Weightlifting
Split Jerk
EMOM 10
1st: 3 Jerk Drives
2nd: Rest
Build up to ~110% of split jerk 1RM
Immediately into….
EMOM 10
1st: 1 Split Jerk
2nd: Rest
*Begin @ 80% of 1RM and build to a heavy
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
AMRAP 10
10-9-8-7-6-5-4-3-2-1 reps of:
Curtis P’s (75/55)
*Add 20/15 (15/10 | (10/5) each set.
FITNESS
AMRAP 10
1-2-3-4-5-6-7-8-9-10…etc reps of:
Curtis P’s (75/55 | 65/45 | 45/35)
*10 SL V-ups (BFSU | Toe Reaches) after each set. Score is total Curtis P’s.
HEALTH
1-2-3-4-5-6-7-8-9-10…etc reps of:
KBS (35/26) | (26/18 | 18/15)
KB Box Step-ups
*10 Plank Jacks (2ct) | (Russian Twists | Bicycle Crunches) each round. Score is total sets (1 set = 1 KBS + 1 KB Box Step-up).