24 Mar 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
6 Deadlifts (40-50%)
9 hanging leg raises or V-ups
3 min AMRAP:
6 Deadlifts (40-50%)
9 hanging leg raises or V-ups
start each amrap over
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
6 Deadlifts
9 T2B
3 min AMRAP:
6 Deadlifts
9 T2B
set 1: 225/155
set 2: 255/165
set 3: 285/175
start each amrap over
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
6 Deadlifts
12 T2B
3 min AMRAP:
6 Deadlifts
12 T2B
set 1: 275/175
set 2: 295/185
set 3: 315/195
start each amrap over
Core Work
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
1 min elbow plank
20 oblique twists
30 mountain climbers
1 min elbow plank
20 oblique twists
30 mountain climbers
Accessory Work
Metcon
100 empty barbell curls
(every time you break, do 10 pushups)
(every time you break, do 10 pushups)
