Perpetual Fitness – CrossFit

Lots of action today!

Happy birthday to the 6:30PM WOD Killa Tom Walpole! It’s been very nice getting to know you and to see all of your progress—technique, overall fitness, ability level—everything! Hope it’s an awesome day for you and year ahead!

Happy THREE YEAR ANNIVERSARY to the super fit, talented, and lovely Lisa Sommer!! While I’ve had the privilege to coach you for even longer than 3 years, these past 3 years have been my favorite! You’re consistent, so much fun to be around, and an instant benefit to any class you attend! Appreciate you!

Happy THREE YEAR ANNIVERSARY to the little bro Sam Salupo! It’s been a heck of a time watching your grow into a fine young man both inside the gym and out! Proud of all your hard work and for always following your heart! Thanks for being here!

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Back Squats (155/105 | 115/80 | 75/55)

*1 round of “DT” after each set.
1 round of “DT” equals:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Flex

Metcon (No Measure)

TRACKS

CORE

EMOM 8

Minute 1: 10 Toes to Bar or Variation

Minute 2: 10 MB Crunches / Side

Minute 3:  10 MB Raises / Side

PUMP

AMRAP 12

20 Alternating DB Shoulder Press, holding opposite DB in OH position

20 Lateral Raises

20 Barbell Shrugs

CARDIO

27-21-15-9-3

Cal Row

*20 Russian KBS after each set.