Perpetual Fitness – CrossFit

Gymnastics

Strict Chin-ups (EMOM 12 (:30 on / :30 off))

We will have prescribed sets/reps based on current ability for you at the gym.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Power Cleans (165/115 | 115/80 | 95/65)

500/400m Row

1 Bar Muscle-up (Banded | Jumping)

AMRAP 20

15 Power Cleans (95/65 | 65/45 | 45/35)

20 KBS (53/35 | 35/26 | 26/18)

15 Pull-ups (Banded | Jumping)

200m Row

HEALTH

AMRAP 20

15 Hang Power Cleans (65/45 | 45/35 | 35/25)

20 Russian KBS (35/26 | 26/18 | 18/15)

15 Ring Rows

200m Row or 400m Bike