Perpetual Fitness – CrossFit
Metcon (Time)
Option 1.
2000m Row
20 Hang Squat Cleans (135/95)
3 Rope Climbs
1000m Row
10 Hang Squat Cleans (155/105)
2 Rope Climbs
500m Row
5 Hang Squat Cleans (185/125)
1 Rope Climb
Option 2.
– 1500m Row
– 20 DB Squat Cleans (20/15)
– 3 Rope Climbs, 1/2 Way
– 1000m Row
– 10 DB Squat Cleans (35/20)
– 2 Rope Climbs, 1/2 Way
– 500m Row
– 5 DB Squat Cleans (50/35)
– 1 Rope Climb, 1/2 Way
Option 3.
1500m Row
20 Power Cleans (65/45)
9 Lay to Stand
1000m Row
10 Power Cleans (75/55)
6 Lay to Stand
500m Row
5 Power Cleans (95/65)
3 Lay to Stand