Perpetual Fitness – CrossFit

Weightlifting

Power Snatch (EMOM 12)

2 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 15

21/18 Cal Row

15 Power Snatch (105/75)

9 Pull-ups (Open athletes C2B)

Option 2.

AMRAP 15

18/15 Cal Row

15 Power Snatch (75/55)

9 Banded Pull-ups

Option 3.

AMRAP 15

15/12 Cal Row

15 Power Snatch (55/40)

9 Jumping Pull-ups

Flex

Metcon (No Measure)

TRACKS

ENCORE

3 rounds for time:

200m Run

20 KBS

20 Goblet Lunges

CORE

10 Rounds:

10 SL V-ups

10 Side Crunches/side

PUMP

5 Rounds for Time

10 Bench Presses (60% BW)

10 Box Dips

10 Barbell Curls with an empty bar

CARDIO

500m Row

400m Run

1000m Row

400m Run

500m Row

MOBILITY

Calf Smash: 4-5 minutes each side (starting at 1:15: https://youtu.be/uNzlUHwqPpo)

Banded Ankle Stretch: 2 minutes each side (starting at 2:35 https://youtu.be/uNzlUHwqPpo)