1 Aug 2022
Weightlifting
Back Squat (4×5 (70-80%) E2M)
5 box jumps after each set
CFA METCON (LEVEL 1)
Metcon (Time)
3 rounds for time:
20 ring rows (as flat as possible)
20 jump squats
1:00 rest
20 ring rows (as flat as possible)
20 jump squats
1:00 rest
11 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
3 rounds for time:
20/10 strict pullups
20 jump squats
1:00 rest
20/10 strict pullups
20 jump squats
1:00 rest
11 min cap
Accessory Work
Metcon
10 min AMRAP for quality
10 KB sumo DL (any #)
100m farmers carry (same #)
:30 elbow plank
1:00 rest