11 April 2022
Weightlifting
Back Squat (18 mins to find a 1rm)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
4 sets/2min rest
2 min AMRAP:
30 jump rope or jumping jacks
9 pullups or ring rows
2 min AMRAP:
30 jump rope or jumping jacks
9 pullups or ring rows
pick up each amrap where you left off
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
4 sets/2min rest
2 min AMRAP:
30 DU
9 chest to bar pullups
2 min AMRAP:
30 DU
9 chest to bar pullups
pick up each amrap where you left off
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
4 sets/2min rest
2 min AMRAP:
30 DU
3 BMU
2 min AMRAP:
30 DU
3 BMU
pick up each amrap where you left off