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Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

PERFORMANCE:

500m Row

21-15-9

– Box Jump Over (24/20) | (20/18) | (18/16)

– Pull-Ups | Banded | Jumping

1000m Row

21-15-9

– Box Jump Over (24/20) | (20/18) | (18/16)

– Pull-Ups | Banded | Jumping

500m Row

FITNESS:

250m Row

21-15-9

– Box Jumps (20/18) | (18/16) | (16/12)

– Banded Lat Pull Downs (Green/Purple) | (Purple/Black) | (Black/Red)

500m Row

21-15-9

– Box Jumps (20/18) | (18/16) | (16/12)

– Banded Lat Pull Downs (Green/Purple) | (Purple/Black) | (Black/Red)

250m Row

HEALTH:

1000m Bike

21-15-9

– Box Step-Ups (18/16) | (16/12) | (12/9)

– DB Bent Over Row (35/25) | (25/20) | (20/15)

2000m Bike

21-15-9

– Box Step-Ups (18/16) | (16/12) | (12/9)

– DB Bent Over Row (35/25) | (25/20) | (20/15)

1000m Bike