Perpetual Fitness – CrossFit

Metcon

Metcon (Weight)

Part A (15 minutes to complete):

Option 1.

Accumulate 8000/6000 lbs of back squats in as few sets as possible

Option 2.

Accumulate 6000/4500 lbs of back squats in as few sets as possible

Option 3.

Accumulate 4500/3000 lbs of back squats in as few sets as possible

NOTE: The total number of sets it takes you to accumulate the weight will be the number of rounds you will do of Part B.
EXAMPLE: If my goal was to accumulate 6000 pounds, one option would be:

6 Sets of 10 Reps @ 100 pounds (6×10 = 60 x 100 = 6000)

10 Sets Maximum. Can opt to deadlift if unable to squat, just level up 1 category of where you’d be if you did squats.

Metcon

Metcon (Time)

Part B (12 minute cap):

The number of rounds prescribed below is the total number of sets it took you to complete Part A.

Option 1.

15/12 Cal Row

10 Devil Presses (35/25)


Option 2.

12/9 Cal Row

8 Devil Presses (25/20)

Option 3.

9/6 Cal Row

6 Devil Presses (20/15)
Using the same example from above, I would perform 6 rounds for time (6 sets of 10 reps in Part A).