Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
3x AMRAP 4:
15 Burpee Box Jump Overs, 24/20 (20/16 | 16/12)
21 Front Squats, decreasing
27/21 Cal Row
*Rest 4 Minutes Between Rounds
Front Squat Weight:
Round 1: 135/95 (115/85 | 95/65)
Round 2: 115/85 (95/65 | 75/55)
Round 3: 95/65 (75/55 | 65/45)
FITNESS
3x AMRAP 4:
12 Burpees (Athletic | Up Downs)
18 DBL DB Front Squats (35/20’s | 20/15’s | 15/12’s)
24/20 Cal Row
*Rest 4 Minutes Between Rounds
HEALTH
3x AMRAP 4:
9 Athletic Burpees (Up Downs | 6 Inch Worms)
15 Single DB Goblet Squats or Box Step-ups (35/20’s | 20/15’s | 15/12’s)
21/15 Cal Row / Bike / Ski
*Rest 4 Minutes Between Rounds