Perpetual Fitness – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
AMRAP 30
– 10 Cal Row
– 20 SDHP (95/65) | (75/55) | (65/45)
– 30 Burpees | Atheltic Burpees | Up Downs
– 40 BFSU | Dead Bugs | Russian Twist
– 50 KBS (50/35) | (35/26) | (26/18)
FITNESS:
AMRAP 30
– 5 Cal Row
– 10 SDHP (75/55) | (65/45) | (45/35)
– 20 Burpees | Atheltic Burpees | Up Downs
– 30 BFSU | Dead Bugs | Russian Twist
– 40 Russian KBS (50/35) | (35/26) | (26/18)
HEALTH:
AMRAP 30
– 5 Cal Row or Bike
– 10 Sumo Deadlift or High Pull (75/55) | (65/45) | (45/35)
– 20 Atheltic Burpees | Up Downs | Inchworms
– 30 Crunches | Bicycle Crunches | Plank Jacks
– 40 Russian KBS (35/26) | (26/18) | (18/15)
Partner 1 works while partner 2 completes a max effort HS | Plank | Hollow hold
Switch every 2:00