Perpetual Fitness – CrossFit

Happy Birthday Will Acre! You’ve made great progress since starting at Perpetual, keep up the great work. We love having you in! Have a great day!

Reminder: Jingle Bell Run is this Sunday, come out to Legacy Village to support our team and the Arthritis Foundation! Registration ends Friday, click here to join our team: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamid=9052

Weightlifting

Overhead Squat (5×3 @ 70-80%)

Or Build to Heavy set of 3

Metcon

Metcon (Time)

Option 1.

21-18-15-12-9:

– Wallballs (20/14)

– Pull-ups

– Calorie Row

**Complete 200m Run after each round (5 total)**

Option 2.

18-15-12-9-6

– Wallballs (14/12)

– Banded Pull-ups

– Calorie Row

**Complete 200m Run after each round (5 total)**

Option 3.

15-12-9-6-3

– Air Squats

– Jumping Pull-Ups

– Calorie Row

**Complete 200m Run after each round (5 total)**
If not running today: 15/10 Cal Bike