7 April 2022
Weightlifting
Back Squat (3×5 (60%) , 2×3 (70%) 1xAMRAP (80%))
1 set every 2 mins
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
21 jump rope
15 air squats
9 hanging leg raises
3 min AMRAP:
21 jump rope
15 air squats
9 hanging leg raises
pick up each amrap where you left off
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
21 DU
15 air squats
9 T2B
3 min AMRAP:
21 DU
15 air squats
9 T2B
pick up each amrap where you left off
