Perpetual Motion CrossFit – CrossFit

Weightlifting

Back Squat (7 Rep Max)

If you have been following the strength program for 4+ weeks, build to a 7RM. If not follow our standard 3×5 protocol, adding 5# to your last performance.

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds:

1-min Sprinter Sit-ups

:30 rest

1-min Hollow Rocks

:30 rest

Metcon (AMRAP – Reps)

AMRAP 12

1-2-3-4-5…etc. reps of:

Front Squats (135/95#)

Shoulder-to-overhead