Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

8 KBS right arm

8 KBS left arm

8 KB Snatch right arm

8 KB Snatch left arm

8 OH KB squats right arm

8 OH KB squats left arm

Max effort HS Walk or HS Hold

Weightlifting

Snatch (EMOM 15 Snatch Ladder)

Perform 1 Snatch Every Minute for 15 Rounds until you fail.

*Start at about 60% 1RM and add 5lbs (in the later rounds) each round.

Once you fail, perform 1 snatch @ about 75% until the 15 rounds is up.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

5 HSPU

10 Hang Power Snatch (95/65)

5 Overhead Squats