Perpetual Fitness – CrossFit
Weightlifting
Power Clean (3-3-3-3-3)
*Every 2:00
FITNESS
Every 2:00 x 5 rounds:
3 Power Cleans, building
1:00 Plank Hold
HEALTH
Every 2:00 x 5 rounds:
3 Hang Power Cleans
:30 Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 15
200m Run
15 DBL DB Power Cleans (50/35 | 35/20 | 20/15)
10 Pistols (Banded | SL Box Squats)
1 Rope Climb (1/2 Rope Climb | 1 Attempt)
*Add one rope climb per round.
FITNESS
AMRAP 15
200m Run
15 SA DB Power Cleans (50/35 | 35/20 | 20/15)
10 Front Rack Box Step-ups (24/20 | 20/16 | 16/12)
1 Wall Climb (1/2 Wall Climb | 1 Attempt)
*Add one wall climb per round.
HEALTH
AMRAP 15
200m Run/Row or 400m Bike
15 SA Hang DB Power Cleans (35/20 | 20/15 | 15/12)
10 Box Step-ups (20/16 | 16/12 | Plate)
5 Ring Rows