Perpetual Fitness – CrossFit
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Weightlifting
Power Clean (*Record heaviest unbroken set.)
PERFORMANCE
EMOM 12 (:30 on / :30 off)
1st: Max Power Cleans @ 70% 1RM PC
2nd: Max Power Cleans @ 75%
3rd: Max Power Cleans @ 80%
4th: Rest
*record total reps in comments.
FITNESS
AMRAP 12
6 Evil Wheels
12 Hang Power Cleans (@ ~50% 1RM Power Clean)
18 Alternating Bentover DB Row, 9/side
24 Banded Hammer Curls
HEALTH
AMRAP 12
12 Hang Muscle Cleans
12 Standing Banded Row
12 DB Hammer Curls
12 DB Side Bends
Metcon
Metcon (Distance)
PERFORMANCE
EMOM 12
1st: 75 Double-unders | 25 DU’s | 10 Attempts
2nd: 15 Box Jump Overs (24/20 | 18/16 | 16/12)
3rd: Max Distance Row, meters
4th: Rest
FITNESS
EMOM 12
1st: 50 Banded High Knees | High Knees | Mountain Climbers
2nd: 15 Tuck Jumps | Pike-ups | Speed Skaters
3rd: Max Distance Row, meters
4th: Rest
HEALTH
EMOM 12
1st: 50 Single-unders or 30 Elevated Mountain Climbers
2nd: 15 Step-ups
3rd: Max Distance Row, meters or Bike, 1/2 meters
4th: Rest
*Score total meters accumulated.