25 July 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
15 Hanging leg raises or V-ups
10 front squat
1:00 rest
15 Hanging leg raises or V-ups
10 front squat
1:00 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
20 Toes to bar
10 squat clean
1:00 rest
20 Toes to bar
10 squat clean
1:00 rest
Starting weight:
135/95
135/95
Add 20/10# each round
CFA STRENGTH (LEVEL 1)
Front Squat (10 mins to a heavy single for the day)
CFA STRENGTH (LEVEL 2)
Squat Clean (10 mins to a heavy single)
50% of front squat
Add 5-10% to your barbell each round