Perpetual Fitness – CrossFit

Aerobic Capacity

Metcon (Distance)

1 Min Row for distance

2 Min Rest

P1: 0:00 – 1:00

P2: 1:30 – 2:30

P1: 3:00 – 4:00

Etc…

Workout is complete once you and your partner accumulate

PERFORMANCE: 3000m Row

FITNESS: 2000m Row

HEALTH: 1000m Row

Metcon

GANGSTA’S PARADISE (5 Rounds for time)

PERFORMANCE:

5 Rounds, 1 Every 5:00:

21/18 Cal Row

15 Lateral Burpees Over Bar | Athletic Burpees | Up Downs

9 Thrusters (95/65) | (75/55) | (65/45)

FITNESS:

5 Rounds, 1 Every 5:00:

18/15 Cal Row

12 Burpees | Athletic Burpees | Up Downs

6 Thrusters (95/65) | (75/55) | (65/45)

HEALTH:

5 Rounds, 1 Every 5:00:

15/12 Cal Row

9 Up Downs | Plank Jacks, 2ct | Push-Up to Down Dog

6 Thrusters (45/35) | Front Squats (45/35) | Push Press (45/35)