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Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Reps)

**TEAMS OF 2**

ALL LEVELS

AMRAP 9

30 Power Cleans

20 Power Cleans

10 Power Cleans

Max Power Cleans in the remaining time.

*Partner 1 completes reps while partner 2 completes 10 Burpees, then switch.

-Rest 3:00-

AMRAP 9

40 Floor Presses

30 Floor Presses

20 Floor Presses

Max Floor Presses in the remaining time.

*Partner 1 completes reps while partner 2 completes 20 Switch Lunges, then switch.

-Rest 3:00-

AMRAP 9

50 Back Squats

40 Back Squats

30 Back Squats

Max Back Squats in the remaining time.

*Partner 1 completes reps while partner 2 completes 30 Russian Twists (2ct), then switch.

________________________

BARBELL WEIGHTS:

PERFORMANCE

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

FITNESS

Round 1: 65/45

Round 2: 75/55

Round 3: 95/65

Round 4: 115/85

HEALTH

Round 1: 45/35

Round 2: 65/45

Round 3: 75/55

Round 4: 95/65

________________________

MOVEMENT SUBS

Power Cleans: Hang Power Cleans | DB Hang Power Cleans | KBS

Floor Press: DB Floor Press | Bench Press | DB Bench Press

Back Squats: Box Squats | Goblet Squats | Barbell Glute Bridges

Burpees: Athletic | Up Downs | Incline

Switch Lunges: 12 Reverse Lunges | 12 Step-ups | 12 Single Leg Glute Bridges

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