Perpetual Fitness – CrossFit

Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!

2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am

Weightlifting

Squat Clean + Front Squat (6 Sets)

Every 2 mins Complete a set

(SC+FS)

1+5

2+4

3+3

4+2

5+1

6+0

*Shoot for 60-70% of 1RM SC.
Use DB’s if issues with Front Rack.

Metcon (AMRAP – Rounds and Reps)

90 Seconds on / 90 Seconds off x 5 Rounds

15 DB Deadlifts (50/35)

10 Switch Lunges

5 Burpee Box Jumps (24/20)
*Pick up where you left off each round.