Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

PERFORMANCE:

3 Rounds:

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

15 SDHP (75/55) | (65/45) | (45/35)

9 Push-up | Banded | Knees

Immediately into…

3 Rounds:

9 Renegade Row (50/35) | (35/25) | (25/20)

15 Hang Power Cleans (75/55) | (65/45) | (45/35)

21 MB Cleans (20/14) | (14/12) | (12/10)

FITNESS:

3 Rounds:

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

12 SDHP (75/55) | (65/45) | (45/35)

9 Push-up | Banded | Knees

Immediately into…

3 Rounds:

9 Renegade Row (50/35) | (35/25) | (25/20)

12 Hang Power Cleans (75/55) | (65/45) | (45/35)

15 MB Cleans (20/14) | (14/12) | (12/10)

HEALTH:

3 Rounds:

12 Wall Balls | MB Front Squat | MB Press (12/10)

9 SDHP | Sumo Deadlift | High Pull (45/35)

6 Push-up | Banded | Knees

Immediately into…

3 Rounds:

6 Bent Over Row (35/25) | (25/20) | (20/15)

9 DB Hang Power Cleans

15 MB Power Cleans (14/12) | (12/10) | (10/8)
P1 completes 1 round while P2 performs a static hold. Switch places each round. Each partner completes 3 rounds each. Score is total time