Perpetual Fitness – CrossFit

Weightlifting

Deadlift (5 @ 65%, 5 @ 75%, max @ 85%)

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Option 2.

7 rounds for time of:

– 11 Deadlifts, .75x bodyweight

– Run 50m

Option 3.

7 rounds for time of:

– 11 Deadlifts, .5x bodyweight

– Row 100m