Perpetual Motion CrossFit – CrossFit
Weightlifting
Metcon (Weight)
20 Minutes to complete
5 Sets
DB Floor Press (3-0-3-3)
*lower the weight in three seconds, no pause at the bottom, lift the weight in three seconds, then hold and “squeeze” at the top for three seconds
Then,
DB Fly (3-0-3-3)
Metcon
Metcon (AMRAP – Reps)
1:00 Ring Dips
2:00 Sprinter Sit-ups
3:00 Russian KBS (1.5/1)
2:00 Sprinter Sit-ups
1:00 Ring Dips