Perpetual Fitness – CrossFit

AWESOME JOB on the Front Squats and Push Presses!!! Tons of PR’s and great energy. We just keep getting fitter!

We are switching it up again today! Today is unique for 3 main reasons:
-We are blending traditional push/pull protocol
-We are mashing olympic lifting with the timeless burpee!
-The time domain is a gnarly one!

Should be a great sweat sesh!

Warm-up

Warm-up (No Measure)

1 Round

10 Med Ball Deadlifts

10 Med Ball Front Rack Lunges

10 Med Ball Push Press

10 Med Ball Front Squats

200m Run

1 Round

10 Med Ball G2OH

10 Med Ball OH Lunges

10 Med Ball Push Jerk

10 Med Ball Thrusters

200m Run

Then,

Coach Led Shoulder Prep!

Metcon

Metcon (AMRAP – Reps)

EMOM 20

Minute 1 — 10 Sumo DL High Pull (75/55) + Max Burpees for Remainder of Minute.

Minute 2 — 10 Hang Clean (75/55) + Max Burpees for Remainder of Minute

Minute 3 — 10 Hang Snatch (75/55) + Max Burpee for Remainder of Minute

Minute 4 — Rest Full Minute

*Score is total Burpees

Core / Midline

Metcon (No Measure)

AMRAP 4

Minute 1 — Reverse Crunches

Minute 2 — Side Crunches, Left Side

Minute 3 — Side Crunches, Right Side

Minute 4 — Reverse Crunches