Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

AMRAP 30

25 wall balls (20/14) | (14/12) | (12/10)

20 SDHP (95/65) | (75/55) | (65/45)

15 Hang Power Cleans

10 OH lunges

FITNESS:

AMRAP 30

25 wall balls (14/12) | (12/10) | (10/8)

20 SDHP (75/55) | (65/45) | (45/35)

15 Hang Power Cleans

10 Forward lunges

HEALTH:

AMRAP 30

20 MB Thrusters | Front Squats | Shoulder Press

15 SDHP | Sumo Deadlift | High Pull

10 DB Hang Power Cleans (35/25) | (25/20) | (20/15)

5 Suitcase lunges
P1 works while P2 completes 1 of the following:

– 200m Gun Walk (45/35) | (35/25) | (25/15)

– 200m Waiter Carry (45/35) | (35/25) | (25/15)

– 200m KB Farmer Carry (52/35) | (35/26) | (26/18)