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Mira “Twinkle Sweet-Buns”

Perpetual Fitness – CrossFit

Today we have TWO special birthdays. When you see them please wish them a Happy Birthday!
Happy Birthday to the lovely Queen Isa and Sarah D!

Christmas Party: Friday December 15th @ the gym!

Jingle Bell Run: Sunday, December 10th!

Yoga Schedule:
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*


Weighted Chin-ups (0:00, 2:30, 5:00, 7:30, 9:00, 11:30)

5×5 strict/weighted chin-ups, super-setted with 10-20 weighted (barbell) hip extensions (135/95)


Metcon (AMRAP – Rounds and Reps)


20 Box Jump Overs (24/20)

15 Hang Power Snatch (95/65)

10 TTB
This should be a fun one! The barbell should be relatively light for the snatches so yoh will want to cycle thru them in 2-3 sets at most. Everything else move thru at a consistent pace, resting just shy of fatigue, so that you dont burn out completely!


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