Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Reps)
**TEAMS OF 2**
ALL LEVELS
AMRAP 9
30 Power Cleans
20 Power Cleans
10 Power Cleans
Max Power Cleans in the remaining time.
*Partner 1 completes reps while partner 2 completes 10 Burpees, then switch.
-Rest 3:00-
AMRAP 9
40 Floor Presses
30 Floor Presses
20 Floor Presses
Max Floor Presses in the remaining time.
*Partner 1 completes reps while partner 2 completes 20 Switch Lunges, then switch.
-Rest 3:00-
AMRAP 9
50 Back Squats
40 Back Squats
30 Back Squats
Max Back Squats in the remaining time.
*Partner 1 completes reps while partner 2 completes 30 Russian Twists (2ct), then switch.
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BARBELL WEIGHTS:
PERFORMANCE
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
FITNESS
Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 115/85
HEALTH
Round 1: 45/35
Round 2: 65/45
Round 3: 75/55
Round 4: 95/65
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MOVEMENT SUBS
Power Cleans: Hang Power Cleans | DB Hang Power Cleans | KBS
Floor Press: DB Floor Press | Bench Press | DB Bench Press
Back Squats: Box Squats | Goblet Squats | Barbell Glute Bridges
Burpees: Athletic | Up Downs | Incline
Switch Lunges: 12 Reverse Lunges | 12 Step-ups | 12 Single Leg Glute Bridges