Perpetual Fitness – CrossFit

Happy Birthday to Ann Jenkins! You always bring a smile and positive attitude when you come in for class! We hope you have an amazing day today!

Don’t forget: Cindy for Cindy is Saturday! Help us raise money for the arthritis foundation by sponsoring our athletes! Any and all donations are greatly appreciated! https://pledgeit.org/for/cindy

Weightlifting

Option 1. Overhead Squats

Option 2. Front Squats

Option 3. Back Squats

Overhead Squat (1×5 @50%, 1×3@60%, 1×1@70%, 1xMAX@75%)

Front Squat (1×5 @50%, 1×3@60%, 1×1@70%, 1xMAX@75%)

Back Squat (1×5 @50%, 1×3@60%, 1×1@70%, 1xMAX@75%)

Metcon

Metcon (Time)

Option 1.

100 Air Squats

75 Push-Ups

50 Hang Squat Snatch (75/55)

25 Bar-Facing Burpees

Option 2.

80 Air Squats

60 Banded Push-Ups

40 Hang Power Snatch or Hang Squat Clean (75/55)

20 Burpees

Option 3.

60 Air Squats

45 Banded Knee Push-Ups

30 Hang Power Snatch or Hang Power Clean (45/35)

15 Up Downs