Perpetual Fitness – CrossFit
Happy Anniversary to the Wall Ball Baller, Nicole Cook!! Your growth and improvements over the past 2 years are something to admire! You are so fun to coach and its always a pleasure! Keep up the great work! Heres to another year of fitness!
Metcon
Dirty Dozen (AMRAP – Reps)
30 MINUTE CLOCK
(0:00 – 5:00)
Row 1000/800m | 800/700m | 700/600m
(5:00 – 10:00)
AMRAP:
12-11-10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10-11-12
Shoulder-to-overhead
(10:00 – 15:00)
Row 1000/800m | 800/700m | 700/600m
(15:00 – 20:00)
AMRAP (pick up where you left off):
12-11-10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10-11-12
Shoulder-to-overhead
(20:00 – 25:00)
Row 1000/800m | 800/700m | 700/600m
(25:00 – 30:00)
AMRAP (pick up where you left off):
12-11-10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10-11-12
Shoulder-to-overhead
Men’s Weight: 135 | 95 | 65
Women’s Weight: 95 | 65 | 45