Perpetual Fitness – CrossFit

Happy Birthday to the young, cool, fit, always funny, CFO Judson Forner! You’re a pleasure to have in class and always working to improve yourself! You’re a heck of a guy and we all appreciate your humor and positivity! Cheers to a big year!

Metcon

Metcon (AMRAP – Rounds and Reps)

OPTION 1.

AMRAP 34

800m Partner Run

200 Air Squats

150 Push-ups

100 Pull-ups

800m Partner Row

OPTION 2.


AMRAP 34

400m Partner Run or Row

150 Air Squats

100 Knee Push-ups

50 Banded Pull-ups

400m Partner Row or Row

*teams of 2*

OPTION 3.

AMRAP 34

200m Partner Run

150 Box Squats

100 Banded Knee Push-ups

50 Jumping Pull-ups

200m Partner Row

*teams of 3*
*P1 completes as many unbroken reps as possible while P2 holds the corresponding position below. Switch after each break in reps.

Air Squats —> Bottom of Push-up Hold | Plank Hold | Incline Plank Hold

Push-ups —> Top of Pull-up Hold | Dead Hang | Banded Dead Hang

Pull-ups —> Weighted Wall Sit 45/35 | 25/15| Wall Sit

*If teams of 3, same thing except P3 is resting.