Perpetual Fitness – CrossFit
Metcon
The Triad (Time)
With a 30-minute clock:
0:00 – 10:00
1 Mile Run | 1200m Run | 800m Run
10:00 – 14:00
Max Burpee Box Jump Overs (24/20 | 16/12 | Plate)
14:00 – 30:00
1 Rep Max Snatch
*Your score is your time to complete your run minus the number of Burpee Box Jump Overs (1 rep = 1 second) minus 1 Rep Max Snatch (1 pound = 1 second). May sub run with a 2000m/1600m row if necessary.
1-Mile Run (Time)
Max Effort 1-Mile Run
AMRAP 4 Burpee Box Jump Overs (AMRAP – Reps)
As many Burpee Box Jump Overs (24/20 | 16/12 | Plate) as possible in 4 minutes