Perpetual Fitness – CrossFit

Metcon

Shoots and Ladders (Time)

PERFORMANCE

For Time:

500/400m Row

15 Clean & Jerks (135/95 | 115/80 | 75/55)

3 Rope Climbs (1/2 Climbs | :20 Rope Hang)

500/400m Row

12 Clean & Jerks

2 Rope Climbs

500/400m Row

9 Clean & Jerks

1 Rope Climb

FITNESS

For Time:

500/400m Row

21 Clean & Jerks (75/55 | 65/45 | 45/35)

21 Ring Rows w/ Feet on Box (Parallel, no box | Angled)

500/400m Row

21 Power Cleans

15 Ring Rows

500m Row

21 Power Cleans

9 Ring Rows

HEALTH

400m Row or 800m Bike

40 KBS (35/26 | 26/18 | 18/15)

20 Ring Rows

400m Row or 800m Bike

30 KBS

15 Ring Rows

400m Row or 800m Bike

20 KBS

10 Ring Rows