Perpetual Fitness – CrossFit
HEADS UP: Dress warm, running AND rowing will both take place outside.
We will all come back in after first EMOM.
Reminder: Perpetual Committed Club! Attend class and Add results (15+ times) in wodify to get entered to win monthly prizes!
We’ve seen a significant increase in logging this month!! Keep up the great work!
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 15
Min. 1:
– P1: 200m|150m|100m Run or Row
– P2: 1 Air Squat
Min. 2:
– P2: 200m|150m|100m Run or Row
– P1: 4 Air Squats
Min. 3:
– P2: 200m|150m|100m Run or Row
– P1: 7 Air Squats
Min 4:
– P2: 200m|150m|100m Run or Row
– P1: 10 Air Squats
Min. 5:
– P1: 200m|150m|100m Run or Row
– P2: 13 Air Squats
etc…
5 min rest
Alternating movements, add 3 air squats every minute
If/When unable to complete required reps, workout becomes AMRAP in remaining time
Metcon (AMRAP – Rounds and Reps)
EMOM 10
Min. 1:
– P1: 15 Burpees | 12 Up Downs | 9 Up-Downs
– P2: 1 Power Clean (115/75 | 75/55 | 55/35)
Min. 2:
– P2: 15 Burpees | 12 Up Downs | 9 Up-Downs
– P1: 3 Power Clean (115/75 | 75/55 | 55/35)
Min. 3:
– P1: 15 Burpees | 12 Up Downs | 9 Up-Downs
– P2: 5 Power Clean (115/75 | 75/55 | 55/35)
Min. 4:
– P2: 15 Burpees | 12 Up Downs | 9 Up-Downs
– P1: 7 Power Clean (115/75 | 75/55 | 55/35)
Min. 5:
– P1: 15 Burpees | 12 Up Downs | 9 Up-Downs
– P2: 9 Power Clean (115/75 | 75/55 | 55/35)
etc…
5 min rest
Alternating movements, adding 3 power cleans every minutes
If/When unable to complete required reps, workout become AMRAP for remaining time
Metcon (AMRAP – Rounds and Reps)
EMOM 5
Min 1:
– P1: 10 TTB | 8 K2E | 8 Toe Reaches
– P2: 1 Bear Crawl (10m|5m|5m)
Min 2:
– P2: 10 TTB | 8 K2E | 8 Toe Reaches
– P1: 2 Bear Crawl (10m|5m|5m)
Min 3:
– P1: 10 TTB | 8 K2E | 8 Toe Reaches
– P2: 3 Bear Crawl (10m|5m|5m)
Min 4:
– P2: 10 TTB | 8 K2E | 8 Toe Reaches
– P1: 4 Bear Crawl (10m|5m|5m)
Min 4:
– P1: 10 TTB | 8 K2E | 8 Toe Reaches
– P2: 5 Bear Crawl (10m|5m|5m)
etc…
Alternating movements, adding 1 bear crawl every minute
If/When unable to complete require reps, workout becomes AMRAP in remaining time