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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*

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