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