9 June 2022
CFA STRENGTH (LEVEL 1)
Metcon (AMRAP – Reps)
"death by" Dumbbell snatches (any #) EMOM
(start at 2 reps, add 2 reps EMOM until unable to complete within the minute.)
(start at 2 reps, add 2 reps EMOM until unable to complete within the minute.)
CFA STRENGTH (LEVEL 2)
Metcon (AMRAP – Reps)
"death by" Power cleans (75% of 1RM) EMOM
(start at 1 rep, add 1 rep EMOM until unable to complete within the minute.)
(start at 1 rep, add 1 rep EMOM until unable to complete within the minute.)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
4 sets:
12 DB lunges
AMRAP unbroken pullups or ring rows
-1:30 rest-
12 DB lunges
AMRAP unbroken pullups or ring rows
-1:30 rest-
13 min cap
score = total T2B reps
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
4 sets:
12 Front rack lunges (115/75)
AMRAP unbroken Toes to bar
-1:30 rest-
12 Front rack lunges (115/75)
AMRAP unbroken Toes to bar
-1:30 rest-
13 min cap
score = total T2B reps
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
4 sets:
12 Front rack lunges (155/105)
AMRAP unbroken bar muscleups
-1:30 rest-
12 Front rack lunges (155/105)
AMRAP unbroken bar muscleups
-1:30 rest-
13 min cap
score = total bmu reps
