Perpetual Fitness – CrossFit
Aerobic Capacity
2020m Row (Time)
Row Benchmark Test on a 10:00 Clock
PERFORMANCE:
2020m Row
FITNESS:
1500m Row
HEALTH:
1000m Row
Metcon
Metcon (5 Rounds for reps)
PERFORMANCE:
5xAMRAP 3 with 1:00 Rest Between
250m Row
20 BFSU | Straight Leg Sit-ups | Sit-Ups
Max Devils Press (35/20) | (20/15) | (15/12)
FITNESS:
5xAMRAP 3 with 1:00 Rest Between
200m Row
15 Sit-Ups | Crunches | Reverse Crunches
Max Single DB Devils Press (35/20) | (20/15) | (15/12)
HEALTH:
5xAMRAP 3 with 1:00 Rest Between
150m Row
10 Plank Jack Steps | Plank Leg Lifts | Plank Shoulder Taps
Max Up Down + DB Swing (20/15) | (15/12) | (12/10)