8 Feb 2022
CFA STRENGTH (LEVEL 1)
Back Squat (3×5 (60-70%))
CFA STRENGTH (LEVEL 2)
Front Squat (3×1 (85-90%))
CFA STRENGTH (LEVEL 3)
Front Squat (3×1 (85-90%))
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
12 box step ups
8 hanging or lying leg raises
4 goblet squats (any #, must be unbroken)
12 box step ups
8 hanging or lying leg raises
4 goblet squats (any #, must be unbroken)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
12 box jumps (24/20)
8 T2B
4 DB thrusters (50/35)
12 box jumps (24/20)
8 T2B
4 DB thrusters (50/35)
do not drop the Dumbbells from overhead, or you will receive a mid workout penalty of 10 burpees.
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
12 box jumps (24/20)
8 T2B
4 DB thrusters (50/35)
12 box jumps (24/20)
8 T2B
4 DB thrusters (50/35)
do not drop the Dumbbells from overhead, or you will receive a mid workout penalty of 10 burpees.
