Perpetual Fitness – CrossFit
Weightlifting
Front Squat
Shoulder Press
PERFORMANCE:
6 Sets, 1 Every 2:30
1. 3 Shoulder Press @ 70%
2. 3 Shoulder Press @ 80%
3. AMRAP Shoulder Press @ 90%
4. 3 Front Squat @ 70%
5. 3 Front Squats @ 80%
6. AMRAP Front Squats @ 90%
FITNESS
AMRAP 15
3 Shoulder Press, Building
6 Front Squats @ Shoulder Press weight
9 Single Leg V-Ups, 2ct
HEALTH
AMRAP 15
5 Single Arm DB Shoulder Press
10 Box Squats
15 Single Leg Tuck-ins, 2ct
Metcon
Metcon (4 Rounds for reps)
PERFORMANCE:
4 Rounds:
1:00 Hang Power Cleans (135/95) | (115/80) | (95/65)
1:00 Shoulder to Overhead
1:00 Lateral Burpees Over Bar (Athletic Burpee | Up Down)
1:00 Rest
FITNESS:
4 Rounds:
1:00 Hang Power Cleans (95/65) | (75/55) | (65/45)
1:00 Shoulder to Overhead
1:00 Burpees (Athletic Burpees | Up Downs)
1:00 Rest
HEALTH:
4 Rounds:
1:00 Russian KBS (53/35) | (35/26) | (26/18)
1:00 KB High Pull
1:00 Athletic Burpees (Up Downs | Elevated Burpee)
1:00 Rest