Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 30

21 Wall Balls (20/14 | 14/12 | 12/10)

15 Box Jump Overs (24/20 | 20| 16 | 16/12)

9 Hand-release Push-ups

*While Partner 1 works, partner 2 completes 10 deadlifts (185/135) + a max hold at the top of the last rep. Partners switch when barbell drops.

FITNESS

AMRAP 30

21 KB Goblet Squats (35/26 | 26/18 | 18/10)

15 DB Floor Press (50/35 | 35/20 | 20/15)

9 Broad Jumps

*While Partner 1 works, partner 2 completes the following complex, then switch:

1 Underhand Grip RDL

1 Underhand Grip Bent-over Row

1 Barbell Curl

*Add 1 rep to the complex every time partners rotate.

HEALTH

AMRAP 30

21 Box Step-ups

15 DB Floor Press

9 DB Bentover Row/arm.

*While partner 1 works, partner 2 completes the following, then switch:

200m Run/Row or 400m Bike

20 Russian Twists, 2ct