Perpetual Fitness – CrossFit
Metcon
28 MINUTE CLOCK:
Part A: 0:00 – 15:00 (intervals)
Part B: 15 – 28:00 (macho man)
Metcon (5 Rounds for time)
Part A: 0:00 – 15:00
Every 3 minutes x 5 rounds:
250/200m Row
7 Power Cleans (135/95 | 95/65 | 65/45)
7 Bar-facing Burpees (5 Burpees | 3 Up Downs)
Macho Man Complex
1 Macho Man Complex:
3 Power Cleans
3 Front Squats
3 Jerks
*All 9 reps unbroken.
15:00 – 28:00
Build to a Max Macho Man Complex
Flex
Metcon (No Measure)
TRACKS
ENCORE
10 Rounds:
250m Row
Max Unbroken HSPU
CORE
AMRAP 10
10 Evil Wheels
20 Hollow Rocks
40 Russian Twists w/ plate
PUMP
A. 15-12-9-6-3 reps of:
Single Arm Seated DB Strict Press w/ :03 negative (each arm)
*Superset with 15 Incline Reverse Flys
B. Standing DB Lateral Raises
4×15
*Rest :90 between sets.
CARDIO
AMRAP 10
100m Run or Row
100m Bike
*Add 100m to each movement per round.