CrossFit WOD, February 16, 2022 | CrossFit Alabaster

16 Feb 2022

CFA METCON (LEVEL 1)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:
5 KB swings (any #)
100m run
-rest 4 min-
4 min AMRAP:
10 KB swings
100m run
-rest 4 min-
4 min AMRAP:
15 KB swings
100m run

CFA METCON (LEVEL 2)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:
5 power clean (50%)
100m run
-rest 4 min-
4 min AMRAP:
5 power cleans (60%)
100m run
-rest 4 min-
4 min AMRAP:
5 power cleans (70%)
100m run

pick up each AMRAP where you left off. each run is worth 1 rep.

CFA METCON (LEVEL 3)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:
5 power clean (135/95)
100m run
-rest 4 min-
4 min AMRAP:
5 power cleans (185/115)
100m run
-rest 4 min-
4 min AMRAP:
5 power cleans (225/135)
100m run

pick up each AMRAP where you left off. each run is worth 1 rep.

Weightlifting

Power Clean (8 mins to find a heavy power clean)