Announcements
Wednesday, prepare for the unknown and the unknowable!
Perpetual Fitness – CrossFit
Metcon
Metcon (Time)
PERFORMANCE:
30 Pull-Ups | Banded | Jumping
400m Run
30 Box Jumps (24/20) | (20/18) | (18/16)
400m Run
30 Hang DB Split Snatch (50/35) | (35/25) | (25/20)
400m Run
60 Kettlebell Swings (53/35) | (35/26) | (26/18)
*Once you finish the 60 KBS, work your way back up the workout to the 30 Pull-Ups*
FITNESS:
30 Banded Pull-Ups | Jumping Pull-Ups | Kip Swings
200m Run or 400m Row
30 Box Jumps (20/18) | (18/16) | (16/12)
200m Run or 400m Row
30 Hang DB Snatch (35/25) | (25/20) | (20/15)
200m Run or 400m Row
60 Kettlebell Swings (35/26) | (26/18) | (18/15)
*Once you finish the 60 KBS, work your way back up the workout to the 30 Pull-Ups*
HEALTH:
20 Jumping Pull-Ups | Kip Swings | Lat Pull-Downs
250m Row or 500m Bike
20 Box Step-Ups (18/16) | (16/12) | (12/9)
250m Row or 500m Bike
20 Hang DB Clean (25/20) | (20/15) | (15/12)
250m Row or 500m Bike
40 Russian Kettlebell Swings (35/26) | (26/18) | (18/15)
*Once you finish the 40 KBS, work your way back up the workout to the 30 Pull-Ups*