Perpetual Fitness – CrossFit

Happy Birthday to one of our OG’s, Nicole Cook!!

Everyday you come in and put your head down and WORK! We are GRATEFUL to have you apart of this family Nicole, make it the best day ever!

Weightlifting

Same weight across movements.

3 rounds

Max Reps Deadlift

1 min rest

Max Reps Floor Press

1 min rest

Deadlift (Max Unbroken Reps)

BW or .75 BW or .5 BW

Floor Press (Max Unbroken Reps)

BW or .75 BW or .5 BW

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 15

9 Deadlifts (215/145)

12 Pull Ups

15 HRPU

Option 2.

AMRAP 15

9 Deadlifts (185/125)

12 Banded Pull Ups

15 Banded Push Ups

Option 3.

AMRAP 15

9 Deadlifts (155/105)

12 Jumping Pull Ups

15 DB Floor Press (30/20)