22 Aug 2022
Weightlifting
Back Squat (3×8 (2:00 rest after each set) (70-80%))
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
200m run or 250m row
Hanging leg raises or V-ups (3,6,9…)
Wallballs (any #) (3,6,9…)
200m run or 250m row
Hanging leg raises or V-ups (3,6,9…)
Wallballs (any #) (3,6,9…)
Run or Row = 1 rep
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
200m run or 250m row
Toes to bar (3,6,9…)
Wallballs (20/14) (3,6,9…)
200m run or 250m row
Toes to bar (3,6,9…)
Wallballs (20/14) (3,6,9…)
Run or Row = 1 rep