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)