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Perpetual Fitness – CrossFit
Weightlifting
Back Squat
PERFORMANCE:
18:00 Clock:
8 Sets of 3 Back Squats @ 80%
*AMRAP on Final Set*
FITNESS:
AMRAP 18:
– 6 Back Squats @ 70%
– 12 Step-Ups with Knee Drive
– 1:00 Plank Hold (alternating between center, sides, and back)
HEALTH:
AMRAP 18:
– 6 Box Squats
– 12 Step-Ups
– :30 Plank Hold (alternating between center, sides, and back)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE.
AMRAP 12:
– 5 DBL DB Front Squats (50/35) | (35/25) | (25/20)
– 10 DBL DB Push Presses
– 15/12 Cal Row
FITNESS:
AMRAP 12:
– 5 DBL DB Front Squats (35/25) | (25/20) | (20/15)
– 10 DBL DB Push Presses
– 12/10 Cal Row
HEALTH:
AMRAP 12:
– 5 DB Goblet Box Squats (25/20) | (20/15) | (15/12)
– 10 Single DB Push Presses (5/Arm)
– 10/8 Cal Row