16 June 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
8 burpee
12 air squats
8 burpee
AMRAP Slamball in remaining time (any #)
8 burpee
12 air squats
8 burpee
AMRAP Slamball in remaining time (any #)
score = slamball reps
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
10 Bar facing burpee
5 squat clean (135/85)
10 bar facing burpee
AMRAP squat cleans (185/105)
10 Bar facing burpee
5 squat clean (135/85)
10 bar facing burpee
AMRAP squat cleans (185/105)
score = second weight total squat clean reps
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
10 Bar facing burpee
5 squat clean (185/115)
10 bar facing burpee
AMRAP squat cleans (225/135)
10 Bar facing burpee
5 squat clean (185/115)
10 bar facing burpee
AMRAP squat cleans (225/135)
score = second weight total squat clean reps
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
1:00 on/1:00 off x5 sets
15 DB bench press (any #)
AMRAP ring rows (as flat as possible) in remaining time
15 DB bench press (any #)
AMRAP ring rows (as flat as possible) in remaining time
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
1:00 on/1:00 off x5 sets
15 DB bench press (50/35)
AMRAP rope climb (RX+)/C2B pullups (RX) in remaining time
15 DB bench press (50/35)
AMRAP rope climb (RX+)/C2B pullups (RX) in remaining time
Core Work
Metcon (AMRAP – Reps)
Tabata:
Oblique twists
Oblique twists
