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Perpetual Fitness – CrossFit

We want to wish a Happy Birthday to John Bahr!!! Make it a great one John, its always a pleasure having your family and you in for WODs!

Also We want to congratulate Nick & Diane, the Carrozza family on being with us for 2 YEARS!! We are thankful for you two choosing to join us in this empire and bringing your family on board!!! Barbell has been such a huge value-add, we appreciate you!!

Strength

Ring Rows (EMOM 12)

Option 1.

1st: 8-12 Elevated Ring Row

2nd: Rest

Option 2.

1st: Body Row

2nd: Rest

Option 3.

1st: 8-12 Bent-over Barbell Row

2nd: Rest

Skill

Metcon (AMRAP – Reps)

EMOM 12 (:40 / :20)
Option 1.

1st: Triple-unders

2nd: Pistols, alternating

Option 2.

1st: Double-unders / Attempts

2nd: Scaled Pistols

Option 3.

1st: Singles

2nd: Single-leg Sit-to-Stands

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 12

8 Shuttle Runs, 30ft (down + back = 2)

12 Russian KBS (70/53)

Option 2.

AMRAP 12

6 Shuttle Runs

12 Russian KBS (53/35)

Option 3.

AMRAP 12

4 Shuttle Runs

12 Russian KBS (35/26)

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