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Diamond Plated

Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

**TEAMS OF 2**

PERFORMANCE

For time:

100 Burpees-to-plate (45/35 | 35/25 | 25/15)

150 Plate Ground to Overhead

200 Plate Squats

150 Plate Sit-ups

100 Overhead Plate Lunges

*One partner works, one partner runs 400m | 200m | 100m with MedBall (20/14 | 14/12 | 12/10). Or Legs only row.

FITNESS

For time:

75 Up-Downs-to-plate (35/25 | 25/15 | 15/10)

125 Plate Ground to Overhead

150 Plate Squats

125 Plate Sit-ups

75 Plate Lunges

*One partner works, one partner runs 400m | 200m | 100m with MedBall (20/14 | 14/12 | 12/10). Or Legs only row.

HEALTH

For time:

50 Up Downs | Box Burpees | Cal Row or Bike

100 DB Hang Snatches (30/20 | 20/15 | 15/12)

150 Weighted Glute Bridges (35/25 | 25/15 | 15/10)

100 Weighted Plank Shoulder Taps

50 SL Rower Hamstring Curls

*One partner works, one partner runs/rows 400 | 200m | 100m or Bikes 800m | 400m | 200m

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