Perpetual Fitness – CrossFit

Weightlifting

Front Squat (6×2 @ 80% of 1RM (with tempo))

*Tempo= 3 down 0 pause 1 up

0:00, 2:30, 5:00, 7:30, 10:00, 12:30

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here