Perpetual Fitness – CrossFit
Strength
Metcon (No Measure)
EMOM 12 (:40, :20) 4 Rounds Total
1. Kneeling DB Push Press
2. 1-Arm Alternating Reverse Fly
3. L-Hang/1-leg L-Hang/Bar Hang
Metcon
Metcon (Time)
Option 1.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
– Lateral Burpee Box Step Overs (24/20)
1-2-3-4-5-6-7-8-9-10 reps of:
– HSPU
*1 rope climb between rounds.
Option 2.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
– Lateral Burpee Box Step Overs (20/16)
1-2-3-4-5-6-7-8-9-10 reps of:
– HSPU, decreased ROM
*1 partial rope climb between rounds.
Option 3.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
– Lateral Up Down Box Step Overs (16/12)
1-2-3-4-5-6-7-8-9-10 reps of:
– DB Strict Press
*5 jumping rope pull-ups between rounds.