Perpetual Fitness – CrossFit

Core / Midline

Metcon (No Measure)

10×10 second hollow + arch holds

*Alternating after each hold

(5 second transition between positions)
Swap between holds every 10 seconds, with 5 seconds to transition between holds

Metcon

Metcon (AMRAP – Reps)

0:00 – 10:00:

1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00:

Rest

13:00 – 20:00:

800m Run, Max Power Snatch (115/80)

20:00 – 23:00:

Rest

23:00 – 27:00:

400m Run, Max Thrusters (95/65)