Perpetual Fitness – CrossFit

FLASH APPAREL SALE!
Limited edition colors and items. Store closes this Monday 12/9 @ 9AM so that orders will arrive by Christmas Eve!! Get em in ASAP!
https://order.onpointpromos.com/bird_banks/66263/signups/new

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CHRISTMAS PARTY
Michaelangelo’s Winery @ 6:30PM on 12/27!

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Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!

2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am

Metcon

Metcon (AMRAP – Rounds and Reps)

23 Minute Clock

Death x Back Squat (135/95 | 95/65 | 65/45)

*Perform 1 Back Squat the first minute, 2 Back Squats the second minute, and so on until you are unable to complete the required reps in a given minute.

Then, complete AMRAP in the remaining time of:

20 KBS (53/35 | 35/26 | 26/18)

20 KB Sit-ups

Flex

Metcon (No Measure)

FLEX

ENCORE

AMRAP 10

50 Double-unders

10 Power Snatches

CORE

ANRAP 10

10 Side Plank + Hip Dips, Lt

10 Side Plank + Hip Dips, Rt

:30 Plank Hold

PUMP

EMOM 15 (:40/:20)

Shoulder Shrugs

Banded Hammer Curls

Banded Lat Pull-down

CARDIO

Death x Cal Row