14 july 2022
CFA STRENGTH (LEVEL 1)
Front Squat (3-2-1-3-2-1 E2M)
CFA STRENGTH (LEVEL 2)
Squat Clean (3-2-1-3-2-1 E2M)
3 @ 65%
2 @ 75%
1 @ 85%
2 @ 75%
1 @ 85%
Please stick to the percentages. Not percentages of what you WANT your 1RM to be.
CFA METCON (LEVEL 1)
Metcon (Time)
For time:
800m run or 40/36 cal bike
30 wallball (any #)
50 hanging leg raises
30 wallball
800m run or 40/36 cal bike
800m run or 40/36 cal bike
30 wallball (any #)
50 hanging leg raises
30 wallball
800m run or 40/36 cal bike
20 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
For time:
800m run or 40/36 cal bike
25 thrusters (75/55)
50 Toes to bar
25 thrusters
800m run or 40/36 cal bike
800m run or 40/36 cal bike
25 thrusters (75/55)
50 Toes to bar
25 thrusters
800m run or 40/36 cal bike
20 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
For time:
800m run or 40/36 cal bike
30 thrusters (75/55)
30/20 bar muscleups
30 thrusters
800m run or 40/36 cal bike
800m run or 40/36 cal bike
30 thrusters (75/55)
30/20 bar muscleups
30 thrusters
800m run or 40/36 cal bike
20 min cap
2 @ 75%
1 @ 85%