Perpetual Fitness – CrossFit

ANNOUNCEMENTS
1. THANKSGIVING WOD
Thursday @ 9AM! Please register in Wodify

2. JINGLE BELL RUN
Sunday, December 9, 2018
Legacy Village
1 Mile Walk/Run or 5k Walk/Run Options
Join our team here!
https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamid=9052

3. PERPETUAL CHRISTMAS PARTY
Thursday, December 20th @ 6:30PM
Michaelangelo Winery
Please RSVP!
https://www.facebook.com/events/377901919417539/

Weightlifting

Power Snatch (Every 2:00)

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1x Heavy Single

Metcon

Metcon (Time)

Option 1.

For time:

50 Wall Balls (20/14)

21 Chest-to-bar Pull-ups

21 Hang Power Snatches (115/80)

40 Wall Balls

15 Chest-to-bar Pull-ups

15 Hang Power Snatches (115/80)

30 Wall Balls

9 Chest-to-bar Pull-ups

9 Hang Power Snatches (115/80)

Option 2.

For time:

40 Wall Balls (14/12)

21 Banded Chest-to-bar Pull-ups

21 Hang Power Snatches (75/55)

30 Wall Balls

15 Banded Chest-to-bar Pull-ups

15 Hang Power Snatches (75/55)

20 Wall Balls

9 Banded Chest-to-bar Pull-ups

9 Hang Power Snatches (75/55)

Option 3.

For time:

30 Wall Balls (12/10)

21 Jumping Chest-to-bar Pull-ups

21 Plate Snatches (35/25)

20 Wall Balls

15 Jumping Chest-to-bar Pull-ups

15 Plate Snatches (35/25)

10 Wall Balls

9 Jumping Chest-to-bar Pull-ups

9 Plate Snatches (35/25)