13 April 2022
Weightlifting
Front Squat (5×5 (60%) E2M)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
3:00 on/1:00 off x5 sets
20 situps
15 pullup or ring row
AMRAP med ball cleans in remaining time (any #)
20 situps
15 pullup or ring row
AMRAP med ball cleans in remaining time (any #)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
3:00 on/1:00 off x5 sets
20 situps
15 pullups
AMRAP squat cleans in the remaining time
20 situps
15 pullups
AMRAP squat cleans in the remaining time
(185/125)
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
3:00 on/1:00 off x5 sets
20 situps
3/2 rope climbs
AMRAP squat cleans in the remaining time
20 situps
3/2 rope climbs
AMRAP squat cleans in the remaining time
(225/155)
