Perpetual Motion CrossFit – CrossFit

Weightlifting

Back Squat (Every 2-3 min)

1×5 50%

1×3 60%

1×2 70%

1×1 75%

1×1 80%

1×1 85%

1xAMRAP 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200/150m Row

1 Round of:

5 Pull-ups

15 Air Squats

200/150m Row

2 Rounds of:

5 Pull-ups

15 Air Squats

200/150m Row

3 Rounds of:

5 Pull-ups

15 Air Squats

Etc… continue adding 1 round each time you row. Score is total rounds and reps of pull-ups and squats only.