Perpetual Fitness – CrossFit

Aerobic Capacity

Metcon (Distance)

PERFORMANCE

AMRAP 15

Row at a sub 1:35/1:45 500m Pace on rower for as long as possible

20 BFSU | Straight Leg Sit-Ups | Sit-Ups

1-min Rest

*Score is total meters rowed.

FITNESS

AMRAP 15

Row at a sub 1:45/1:55 500m Pace on rower for as long as possible

20 Deadbugs | Crunches | Reverse Crunches

1-min Rest

*Score is total meters rowed.

HEALTH

AMRAP 15

Row at a sub 2:05/2:15 500m Pace on rower for as long as possible

20 Plank Hip Taps | Cross Mountain Climbers | Plank to Down Dog

1-min Rest

*Score is total meters rowed.

Metcon

Metcon (Time)

PERFORMANCE:

21-15-9

Deadlifts (225/155) | (185/135) | (155/105)

Chest-to-Bar Pull-Ups | Banded | Jumping

FITNESS:

21-15-9

Deadlifts (135/95) | (115/80) | (95/65)

Pull-ups | Banded | Jumping

HEALTH:

21-15-9

Deadlifts (95/65) | (75/55) | (65/45)

Assisted Pull-Ups | DB Bent Over Row | Lat Pull-Downs