Perpetual Fitness – CrossFit

Happy Birthday Nicole Maglic (aka MAGIC)!! We hope you have the best day ever

Warm-up

Warm-up (No Measure)

A. 1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Faster Row

Push-up to Down Dog

B. Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Overhead Squat (Heavy set of 3)

15 Min Running Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 Power Snatches (115/80)

4 Overhead Squats (115/80)

8 Bar Facing Burpees