Perpetual Fitness – CrossFit
Happy Birthday to Brett Kowalski (11/10)! Whenever you’re in you bring a positive attitude and are ready to crush any workout we throw your way! Keep up the great work, we hope you had a great birthday!
For the Athlete Appreciation Party on Saturday (11/16) we are going to be playing Bingo again! Here’s how to win:
-Print out the task list below or pick up from gym
-Complete as many tasks as possible by Saturday (24 tasks required to fill a bingo sheet)
-Fill out a blank bingo sheet with the tasks you completed at the Potluck
-2 Lucky winner’s will win $50 Cash (must be in attendance). All others will be entered into a raffle to win $50 Perpetual Retail Bucks!
Weightlifting
Clean and Jerk (1-1-1-1-1)
*15 min clock
Metcon
Metcon (Time)
Option 1.
For Time:
22 Thrusters (95/65)
33 Hang Power Cleans
99 Double-unders
33 Hang Power Cleans
22 Thrusters
Option 2.
For Time:
22 Thrusters (75/55)
33 Hang Power Cleans
33 DU’s or Jump Squats
33 Hang Power Cleans
22 Thrusters
Option 3.
For Time:
22 Thrusters (65/45)
33 Hang Power Cleans
99 Single-unders
33 Hang Power Cleans
22 Thrusters
Flex
Metcon (No Measure)
TRACKS
ENCORE
AMRAP 10
10 Toes-to-bar
10 Pistols
10m Handstand Walk
CORE
3 Rounds
1:00 Hollow Rocks
1:00 Russian Twists
1:00 Barbell Sit-ups
PUMP
4 Rounds:
12 KB Arnold’s Press w/ :03 negative
12 KB Skull Crusher w/ :03 negative
*1 rep = 1/2 rep up from bottom + 1 full rep. Only perform negative on full rep.
CARDIO
AMRAP 10
20 Air Squats
200m Row/Run or 400m Bike
10 Burpees
200m Row/Run or 400m Bike
MOBILITY
Foam Roll Triceps 2-3 min each side
Lacrosse ball scapulae 2-3 min each side