Perpetual Fitness – CrossFit

Gymnastics

Kipping (Focus is on kipping/ butterfly pull-ups)

10 minutes to work on kipping: pull-ups, ring dips, toes-to-bar, muscle-ups, etc.

Metcon

Metcon (AMRAP – Reps)

Every 2 mins x 6 rounds

10 Power Snatch (95/65)

10 Overhead Squats (95/65)

ME Lateral Burpees over bar

–1 min rest between rounds–

*Score is total number of burpees
This workout is intended to be with a relatively light barbell. Your goal is to go as fast as possible through the barbell movements to allow as much time as possible for the max effort burpees…should be scaling weight down in order to complete unbroken rounds of both the snatch and overhead squat.