Perpetual Fitness – CrossFit

Aerobic Capacity

800m Run (Time)

Max Effort 800m Run
PERFORMANCE:

800m Run For Time

**IF AN INJURY IS STOPPING YOU FROM RUNNING: 1000m Row or 1600m Bike**

400m Run (Time)

Max Effort 400m Run
FITNESS:

400m Run For Time

**IF AN INJURY IS STOPPING YOU FROM RUNNING: 500m Row or 800m Bike**

200m Run (Time)

HEALTH:

200m Run For Time

**IF AN INJURY IS STOPPING YOU FROM RUNNING: 250m Row or 400m Bike**

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

AMRAP 20:

40 Double Unders | 40 Single/Double Unders | :40 Attempts

200m Sprint (Run | Row | Bike)

5 Tire Flips (Big | Big with Partner | Small)

FITNESS:

AMRAP 20:

40 Single Unders | 40 Penguin Hops | 40 Line Hops

200m Sprint (Run | Rw | Bike)

5 Tire Flips | Plate Flips (45/35) | (35/25)

HEALTH:

AMRAP 20:

20 Plate Hops | 40 Plate Steps | 40 Mountain Climbers

100m Sprint (Run | Rw | Bike)

5 Russian KBS (35/26) | (26/18) | (18/15)