Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Reps)
PARTNER 1 / INDOOR:
PERFORMANCE:
12:00 Clock:
– 1000m Row | 800m Row | 600m Row
– 50 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max Power Snatch in remaining time (95/65) | (75/55) | (65/45)
FITNESS:
12:00 Clock:
– 800m Row | 600m Row | 1200m Bike
– 40 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max Hang Power Snatch in remaining time (75/55) | (65/45 ) | (45/35)
HEALTH:
12:00 Clock:
– 500m Row | 1000m Bike | 800m Bike
– 30 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max DB Snatch in remaining time (25/20) | (20/15) | (15/12)
Metcon (AMRAP – Reps)
PARTNER 2 / OUTDOOR:
PERFORMANCE:
12:00 Clock:
– 400m DBL DB Farmer Carry ( 50/35) | (35/25) | (25/20)
– 50 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max Tire Flips in remaining time
FITNESS:
– 300m DBL DB Farmer Carry (35/25) | (25/20) | (20/15)
– 40 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max Tire Flips in remaining time
HEALTH:
FITNESS:
– 200m DBL DB Farmer Carry (25/20) | (20/15) | (15/12)
– 30 Hollow Rocks | Single Leg Hollow Rocks | Vertical Crunches
– Max Plate Flips in remaining time (35/25) | (25/15) | (15/10)