Perpetual Fitness – CrossFit
Weightlifting
Back Squat
PERFORMANCE:
EMOM 16
1. 4 Back Squats @ 67.5%
2. Rest
FITNESS:
EMOM 16
1. 8 Back Squats @ 50-60%
2. 16 Banded Step-Ups (8/Side)
3. Max Effort Squat Hold
4. Rest
HEALTH:
EMOM 16
1. 10 Box Squats
2. 10 Step-Ups (10/Leg)
3. Max Effort Glute Bridge Hold
4. Rest
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE:
On a 12:00 Clock Complete:
– 1 Mile Run | 1200m Run | 800m Run
– Max Curtis P (115/80) | (95/65) | (75/55) in remaining time
FITNESS:
On a 12:00 Clock Complete:
– 1200m Run | 800m Run | 600m Run
– Max DB Curtis P (50/35) | (35/25) | (25/20) in remaining time
HEALTH:
On a 12:00 Clock Complete:
– 800m Row | 600m Row | 600m Bike
– Max DB Hang Power Clean & Jerk in remaining time
Curtis P:
Power Clean, Lunge (each leg), Push Press