Perpetual Fitness – CrossFit

Weightlifting

Deadlift (Build to Heavy Triple)

EMOM 12 (3 rounds)

1. 3 Deadlift

2. :30-:45 Jumping Pull-Ups/Jumping C2B/Jumping Bar Muscle Ups

3. :30-:45 Front Leaning Rests

4. Rest

Metcon

PULL PARTY (3 Rounds for reps)

Option 1.

AMRAP 4

21 Deadlifts (225/155)

Max Pull-Ups

– Rest 2:00

AMRAP 4

15 Deadlifts (275/185)

Max Chest to Bar Pull-Ups

– Rest 2:00

AMRAP 4

9 Deadlifts (315/225)

Max Bar Muscle Up (Banded or Regular)

– Rest 2:00

Option 2.

AMRAP 4

21 Deadlifts (155/105)

Max Jumping Pull-Ups

– Rest 2:00

AMRAP 4

15 Deadlifts (185/135)

Max Banded Pull-Ups

– Rest 2:00

AMRAP 4

9 Deadlifts (225/155)

Max Pull-Ups OR Banded Chest to Bar Pull-Ups

– Rest 2:00

Option 3.

AMRAP 4

21 Deadlifts (105/75)

Max Ring Rows

– Rest 2:00

AMRAP 4

15 Deadlifts (135/95)

Max Jumping Pull-Ups

– Rest 2:00

AMRAP 4

9 Deadlifts (155/105)

Max Banded Pull-Ups

– Rest 2:00