Perpetual Fitness – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 9 (:30 on / :30 off)

0-3 min: Kip-to-hip Drill https://youtu.be/R44Wa4pzJvg

3-6 min: Jumping Muscle-up transition

6-9 min: Bar MU’s | Banded | Attempts

EMOM 9 (:30 on / :30 off)

0-3 min: Butterfly or Regular Kips w/ foot on box

3-6 min: Butterfly or Regular Kips hanging

6-9 min: Butterfly or kipping pull-ups | Banded | Attempts

HEALTH: (:30 on / :30 off)

0-3 min: Hollow Hold | Hollow Hold with 1 Leg Tucked | Dead Bug Hold

3-6 min: Arch Hold | Alternating Arch Hold

6-9 min: Dead Hang
1:00 Rest/Transition

Metcon (Distance)

EMOM 9 (:30 on / :30 off)

0-3 min: Legs + Hips Only Rowing

3-6 min: Hips + Arms Only Rowing

6-9 min: Max Meters Rowing

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
1000m Row

50 Thrusters (45/35 | 35/25 | 25/20)

30 Pull-ups (Banded | Jumping)

**12 min cap**