Perpetual Fitness – CrossFit
Metcon
Partner 1 has 8 min to complete “Fran” while inside, and “DB DT” while outside. If you finish prior to the 8 min, rest. Partner 2 performs max distance on the rower while inside, and max shuttle runs while outside within the 8 minutes. There is a built in 2 min rest/transition between Partner 1 and 2. This workout will be a total of 20 minutes inside and 20 minutes outside.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
INSIDE:
P1:
PERFORMANCE:
“Fran”
21-15-9
Thrusters (95/65) | (75/55) | (65/45)
Pull-Ups | Banded | Jumping
FITNESS:
15-12-9
Thrusters (75/55) | (65/45) | (45/35)
Pull-Ups | Banded | Jumping
HEALTH:
15-12-9
Empty Barbell Thrusters | Push Press | Front Squats
Jumping Pull-Ups | Ring Rows | BB Bent Over Row
P2:
Max Distance Row
Switch When P1 finishes their “Fran” or variation. Put total distance in the comments
DB DT (Time)
5 Rounds:
12 Dumbbell Deadlifts (50/35) | (35/25) | (25/20)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
OUTDOOR:
P1:
PERFORMANCE:
5 Rounds:
12 Dumbbell Deadlifts (50/35) | (35/25) | (25/20)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
FITNESS:
4 Rounds:
12 Dumbbell Deadlifts (35/25) | (25/20) | (20/15)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
HEALTH:
3 Rounds:
12 Dumbbell Deadlifts (25/20) | (20/15) | (15/12)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
P2:
Max 50m Shuttle Run or Walk (Down and Back = 2)
Switch when P1 finishes their “DB DT.” Record total number of Shuttle Run or Walk in comments