Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 7

P1. 20 BB Shoulder Press (75/55 | 65/45 | 45/35)

P2. Max MB Suitcase Sit-up (20/14 | 14/12 | 12/10)

-Rest 2:00-

AMRAP 7

P1. 15 KB Power Cleans (53’s/35’s | 35’s/26’s | 26’s/18’s)

P2. Max MB Russian Twists

-Rest 2:00-

AMRAP 7

P1. 10 Plate Figure 8’s (35/25 | 25/15 | 15/10)

P2. Max MB Side Plank Hip Dips

-Rest 2:00-

AMRAP 7

P1. 5 DB Devil Press (35/25 | 25/20 | 20/15)

P2. Max MB Sit-ups

———–

FITNESS

P1. BB Shoulder Press (65/55 | 65/45 | 45/35)

P2. Max Suitcase Sit-up

P1. KB Hang Power Cleans (53’s/35’s | 35’s/26’s | 26’s/18’s)

P2. Max Russian Twists

P1. DB Devil Press (35/25 | 25/20 | 20/15)

P2. Max Sit-ups

P1. Plate Figure 8’s (25/15 | 15/10 | 10/5)

P2. Max Side Plank Hip Dips

———–

HEALTH

P1. Ring Rows

P2. Max Seated Knee Tucks

P1. KB Upright Row (35/26 | 26/18 | 18/15)

P2. Max MB Plank Taps

P1. DB Hang Power Snatch (35/25 | 25/20 | 20/15)

P2. Max Flutter Kicks, 4ct

P1. Plate Front Raises (25/15 | 15/10 | 10/5)

P2. Max DB Side Bends
*P1 will complete the required reps of movement 1, while P2 simultaneously completes AMRAP of movement 2. Then switch.