Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 30
50 SA DB Floor Press (50/35 | 35/20 | 20/15)
40 SA DB Snatches
30 SA DB OH Walking Lunges
20 DB Sumo Deadlift
10 SA DB Devil Presses
*One partner works, one partner completes 3 rounds of “The Chief”. Then switch, picking up where the other left off.
FITNESS
AMRAP 30
50 SA DB Floor Press (35/20 | 20/15 | 15/10)
40 SA Hang DB Snatches
30 SA DB Front Rack Lunges
20 DB Sumo Deadlift
10 SA DB Devil Presses
*One partner works, one partner completes 3 rounds of “The Chief”. Then switch, picking up where the other left off.
HEALTH
50 SA DB Bentover Row (20/15 | 15/12 | 12/10)
40 SA DB Hang Cleans
30 SA DB Step-ups
20 DB Sumo Deadlift
10 SA Renegade Rows
*One partner works, one partner completes 3 rounds of “The Chief”. Then switch, picking up where the other left off.
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“The Chief”
PERFORMANCE
3 Power Cleans (135/95 | 95/65 | 65/45)
6 Push-ups
9 Air Squats
FITNESS
3 Hang Power Cleans (95/65 | 75/55 | 45/35)
6 Banded or Knee Push-ups
9 Air Squats
HEALTH
3 DBL DB Hang Power Cleans (20/15 | 15/12 | 12/10)
6 Incline Push-ups
9 Sit-ups