Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 16
P1: 200m Sprint | 100m Sprint | 50m Sprint
P2: 30 Air Squats |1/2 Air Squats | Box Squats
*Switch after both partners finish*
FITNESS
AMRAP 16
P1: 200m Row Sprint | 100m Row Sprint | 50m Row Sprint
P2: 20 Air Squats |1/2 Air Squats | Box Squats
*Switch after both partners finish*
HEALTH
AMRAP 16
P1: 200m Bike Sprint | 100m Bike Sprint | 50m Bike Sprint
P2: 10 Air Squats |1/2 Air Squats | Box Squats
*Switch after both partners finish*
2:00 Rest/Transition
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 12
P1: 400m Sprint | 200m Sprint | 100m Sprint
P2: 30 KBS (70/53) | (53/35) | (35/26)
*Switch after both partners finish*
FITNESS
AMRAP 12
P1: 400m Row Sprint | 200m Row Sprint | 100m Row Sprint
P2: 25 KBS (53/35) | (35/26) | (26/18)
*Switch after both partners finish*
HEALTH
AMRAP 12
P1: 400m Bike Sprint | 200m Bike Sprint | 100m Bike Sprint
P2: 20 KBS (35/26) | (26/18) | (18/15)
*Switch after both partners finish*
2:00 Rest/Transition
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 8
P1: 600m Sprint | 400m Sprint | 200m Sprint
P2: 200m Gun Walk (45/35) | (35/25) | (25/15)
FITNESS
AMRAP 8
P1: 600m Row Sprint | 400m Row Sprint | 200m Row Sprint
P2: 200m Gun Walk (35/25) | (25/15) | (15/10)
HEALTH
AMRAP 8
P1: 600m Bike Sprint | 400m Bike Sprint | 200m Bike Sprint
P2: 100m Gun Walk (35/25) | (25/15) | (15/10)