Perpetual Fitness – CrossFit

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Weightlifting

Back Squat (3×5, across)

*find the last time you did a set of 5 and either maintaint that weight for all 3 sets or add 2.5-5#.

Metcon

Metcon (Time)

Option 1.

21-15-9 reps of:

HSPU

Pull-ups

*400m Run before each round

Option 2

21-15-9 reps of:

Decreased ROM or Box HSPU

Banded Pull-Ups

*300m Run before each round

Option 3

21-15-9 reps of:

Push Press (65/45)

Jumping Pull-ups

*400m Row or 200m Run before each round