Perpetual Fitness – CrossFit

Happy Birthday to the little sunflower that is Chrissy Wellman! Always a good time, not always on time! You’re a blast to coach and to be around and love the way you get after your workouts no matter if it’s 5:30am or 5:30pm…the result is always hard work and excellent scores! You’re a staple in the community and we hope you know how much you’re appreciated! Happy Birthday!

Weightlifting

Back Squat (Every 2:30 x 6 Sets)

1. 1×15

2. 1×12

3. 1×15

4. 1×9

5. 1×15

6. 1×6

Metcon

Metcon (AMRAP – Reps)

Option 1.

5x AMRAP 2

1 DB Curtis P (50/35)

1 Burpee Box Jump Over (24/20)

*Add 1 Burpee Box Jump Over each round.

Option 2.

5x AMRAP 2

1 DB Curtis P (35/20)

1 Up Down Box Jump/Step Overs (20/16)

*Add 1 Up Down Box Jump Over each round.

Option 3.

5x AMRAP 2

1 DB Curtis P, sub lunges with step-ups (20/15)

1 Up Down

*Add 1 Up Down each round.
*Rest 1 min between AMRAPs, then pick up where you left off.

**Score is total Burpee Box Jump Overs Completed.