2 Mar 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
33 minute AMRAP:
1000/800m row
10 burpee over rower
10 slamball (any #)
30 DU/Singles/Jumping Jacks
1000/800m row
10 burpee over rower
10 slamball (any #)
30 DU/Singles/Jumping Jacks
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
33 minute AMRAP:
1500/1200m row
12 burpee over rower
18 Slamball (30/20)
60 Double unders
1500/1200m row
12 burpee over rower
18 Slamball (30/20)
60 Double unders
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
33 minute AMRAP:
1500/1200m Row
12 burpee over rower
9 D-ball over shoulder (100/75)
60 Double unders
1500/1200m Row
12 burpee over rower
9 D-ball over shoulder (100/75)
60 Double unders
the goal for each of these is to stay moving for the entire AMRAP, so pick an easy pace and increase if needed, its a LONG workout so don’t go out too hot…