Perpetual Fitness – CrossFit
ANNOUNCEMENTS
Jingle Bell Run
Sunday, December 9, 2018
Legacy Village
1 Mile Walk/Run or 5k Walk/Run Options
Join our team here!
https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamid=9052
PERPETUAL CHRISTMAS PARTY
Thursday, December 20th @ 6:30PM
Michaelangelo Winery
Please RSVP!
https://www.facebook.com/events/377901919417539/?ti=icl
Or Email: info@perpetualfitnesscle.com
Weightlifting
Metcon (Time)
“Tabrota”
100 Floor Press (135/95 | 95/65 | 45/35)
75 Barbell Skull Crushers (65/45 | 45/35 | 35/20)
50 DB Flys (50/35 | 35/20 | 20/15)
25 Dips (Ring / Banded / Reverse)
Cycle through the required reps in intervals of :20 work, :10 rest. Move onto the next movement only after all reps have been completed.
**16-min cap**
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Women RX: 35# Thrusters*
Option 2.
800m Row
35 Thrusters (45/35)
30 Banded Pull-ups
Option 3.
700m Row
30 DB Thrusters (20/15)
30 Jumping Pull-ups
**12 min Cap**