17 Mar 2022
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
21-15-9
burpee box step over or jump over (any height)
Goblet squat (any # you can do without setting down)
21-15-9
burpee box step over or jump over (any height)
Goblet squat (any # you can do without setting down)
-3 min rest-
21-15-9
burpee box step over or jump over (any height)
Goblet squat (any # preferably a little heavier than previous set)
21 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
21-15-9
BBJO (24/20)
OHS (75/55)
21-15-9
BBJO (24/20)
OHS (75/55)
-3 min rest-
21-15-9
BBJO (24/20)
OHS (105/65)
21 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
21-15-9
BBJO (24/20)
OHS (95/65)
21-15-9
BBJO (24/20)
OHS (95/65)
-3 min rest-
21-15-9
BBJO (30/24)
OHS (135/95)
21 min cap
Accessory Work
Metcon
4 sets for quality/rest as needed
10 hanging or lying leg raises
10 DB upright row
10 ring dips or bench dips
10 hanging or lying leg raises
10 DB upright row
10 ring dips or bench dips