Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

**Teams of 2-3**

32 MINUTE CLOCK

0:00 – 8:00:

AMRAP 8 (Partner 1)

10 Burpees

2 Tire Flips

20 KBS (1.5/1)

AMRAP 8 (Partner 2)

10 Close Grip Floor Press (115/80)

2 Rope Climbs

20 Wall Balls (20/14)

8:00-16:00

Partners switch AMRAPs

16:00-20:00

400m Run

(rest remainder of time)

20:00 – 24:00

AMRAP 4 (Partner 1)

10 Burpees

2 Tire Flips

20 KBS (1.5/1)

AMRAP 4 (Partner 2)

10 Close Grip Floor Press (115/80)

2 Rope Climbs

20 Wall Balls (20/14)

24:00 – 28:00

Partners switch AMRAPs

28:00 – 32:00

400m Run
**Partner 1 goes at the first 8 minute AMRAP while Partner B works on the second, then they switch. After each partner has completed both AMRAPs, they will go on a 400m jog together, and rest until the clock is at 20:00. Then they will repeat this effort once more, only with 4 minute AMRAPs instead of 8 Min.**