Perpetual Fitness – CrossFit

Happy Birthday to the AMAZING Rene Sposit!! She comes in everyday and crushes each and every WOD, keep it up Rene!!!

We also want to congratulate the BEAUTIFUL JoAnn Farwell on sticking with the Perpetual Fitness family for 1 whole year!! Keep up the amazing work JoAnn, 1 down MANY more to go!

Warm-up

Warm-up (No Measure)

EMOM 4

1st: Row hips and arms only

2nd: Row 1/2 strokes

EMOM 4

1st: 20 Air Squats

2nd: 20 Jumping Jacks + 20 Seel Jacks

Weightlifting

Back Squat (1 Rep Max)

15-20 min to build to a 1RM!

Recommended Working Sets: 3-3-2-2-1-1-1-1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Wall Ball (20/14)

100 Double-unders

50 KBS (1.5/1)