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Perpetual Fitness – CrossFit

BIG DAY!!!! Time to move some weight! We are testing/retesting our 3RM Front Squat and our 1RM Push Press. Let’s light up the PR board today!

Happy Birthday to the LOVELY Mary Tansky!! We love having you in class and seeing you in for PT with Dan! Keep up the amazing work and enjoy Hawaii!!!!

Warm-up

Warm-up (No Measure)

AMRAP 5 w/ KB

9 Russian KBS

6 Goblet Squats

3 Push Presses/Arm

Weightlifting

Front Squat (15-min Clock)

3 Rep Max Front Squat

Weightlifting

Push Press (12-min Clock)

1 Rep Max Push Press!

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time) of:

20/15 Cal Bike or Row

10 Step-Back Lunges per Side

1:00 Chinese Plank / Plank Hold

-Rest :30-
All out sprints!

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