Perpetual Fitness – CrossFit

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Metcon

Metcon (Time)

Option 1.

800m Run/Row

60 BFSU

40 Pistols

600m Run/Row

40 BFSU

20 Pistols

400m Run/Row

20 BFSU

10 Pistols

________

Option 2.

500m Run/Row

40 BFSU

30 Single Leg Box Step-Downs

400m Run/Row

30 BFSU

20 Single Leg Box Step-Downs

300m Run/Row

20 BFSU

10 Single Leg Box Step-Downs

________

Option 3.

400m Run/Row

30 Reverse Crunches

20 Single Leg Box Squats

300m Run/Row

20 Reverse Crunches

10 Single Leg Box Squats

200m Run/Row

10 Reverse Crunches

5 Single Leg Box Squats