Perpetual Fitness – CrossFit

PERPETUAL CHRISTMAS PARTY
Thursday, December 20th @ 6:30PM
Michaelangelo Winery
Please RSVP:
https://www.facebook.com/events/377901919417539/?ti=icl
Or Email: info@perpetualfitnesscle.com

Also,

Happy belated Birthday to the 5:30 AM Warrior Nakry (Keeke) Sim!! (10/30)

It has been an honor having you in every morning Keeke, you never give up, you always push yourself and always bring positive vibes and smiles! Make it the best birthday EVER!

Strength

Deadlift (3×5 @ 85%)

NOT touch and go. Pause at bottom.

Metcon

Metcon (Time)

Option 1.

For Time:

21 Hang Power Clean + Jerk (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Clean + Jerk (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Clean + Jerks (135/95)

9 Lateral Barbell Burpees

50 Double Unders

Option 2.

21 Hang Power Clean + Jerk (95/65)

21 Burpees

25 Double Under Attempts

15 Hang Power Clean + Jerk (95/65)

15 Burpees

20 Double Under Attempts

9 Hang Power Clean + Jerks (95/65)

9 Burpees

15 Double Under Attempts

Option 3.

15 Hang Power Clean + Jerk (55/35)

15 Up Downs

75 Penguin Hops/Single Unders

9 Hang Power Clean + Jerk (55/35)

9 Up Downs

50 Penguin Hops/Single Unders

6 Hang Power Clean + Jerks (55/35)

6 Up Downs

25 Penguin Hops/Single Unders