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Unique New York

Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

1,000 Meter Row (800 | 700)

Then,

30 Dumbbell Snatches (50/35 | 35/20 | 20/15)

15 Burpee Box Jumps (24/20 | 16/12 | 12/plate)

20 Dumbbell Snatches

10 Burpee Box Jumps

10 Dumbbell Snatches

5 Burpee Box Jumps

Flex

Metcon (No Measure)

TRACKS

LAST CALL

3 rounds for time:

8 Overhead Lunges (95/65 | 65/45 | 45/35)

10 Front Rack Lunges

12 Back Rack Lunges

400m Run

CORE

3 Rounds:

18 Russian Twists (35/25), 2ct

:18 L-hang Hold

18 Single-leg V-ups

:18 L-Hang Hold

PUMP

3 Rounds:

Max DB Incline Bench Press (65/50)

Max DB Incline Bench Press (50/35)

Max DB Incline Bench Press (35/25)

(all 3 weights = 1 round)

*Take 1:00 to transition to each weight; Rest 3:00 between rounds.

2 Rounds:

1-2-3-4…10 reps of:

DB Chest Fly (15/10)

DB Chest Press

*Rest 4 minutes between sets; use light weight

CARDIO

4 Rounds

400m Run or Row or 800m Bike Erg

20 Push-ups

MOBILITY

Foam Roll Triceps 2-3 min each side

Lacrosse ball scapulae 2-3 min each side

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