21 July 2022
CFA STRENGTH (LEVEL 1)
Front Squat (6×1 E2M)
CFA STRENGTH (LEVEL 2)
Squat Clean (6×1 E2M)
Set 1- 70%
Set 2- 80%
Set 3- 90%
Set 4- 70%
Set 5- 80%
Set 6- 90%
Set 2- 80%
Set 3- 90%
Set 4- 70%
Set 5- 80%
Set 6- 90%
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
12 min cap
Accessory Work
Metcon
1 round for quality:
20 pushups
10 cal bike (arms only)
:30 rest
20 ring rows
10 cal row (arms only)
:30 rest
20 jump squats
1:00 wallsit
:30 rest
20 V-Ups
1:00 elbow plank
20 pushups
10 cal bike (arms only)
:30 rest
20 ring rows
10 cal row (arms only)
:30 rest
20 jump squats
1:00 wallsit
:30 rest
20 V-Ups
1:00 elbow plank
Set 2- 80%
Set 3- 90%
Set 4- 70%
Set 5- 80%
Set 6- 90%