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 (No Measure)
1st: Row hips and arms only
2nd: Row 1/2 strokes
1st: 20 Air Squats
2nd: 20 Jumping Jacks + 20 Seel Jacks
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 (AMRAP – Rounds and Reps)
50 Wall Ball (20/14)
50 KBS (1.5/1)