29 Mar 2022
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
100 jump rope
25/21 cal row
20 STOH (any #)
-3 min rest-
100 jump rope
25/21 cal row
20 STOH
-3 min rest-
100 jump rope
25/21 cal row
20 STOH
100 jump rope
25/21 cal row
20 STOH (any #)
-3 min rest-
100 jump rope
25/21 cal row
20 STOH
-3 min rest-
100 jump rope
25/21 cal row
20 STOH
23 minute time cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
100 DU
50/45 cal row
25 STOH (75/55)
-3 min rest-
80 DU
40/36 cal row
20 STOH (105/75)
-3 min rest-
60 DU
30/27 cal row
15 STOH (135/95)
100 DU
50/45 cal row
25 STOH (75/55)
-3 min rest-
80 DU
40/36 cal row
20 STOH (105/75)
-3 min rest-
60 DU
30/27 cal row
15 STOH (135/95)
23 minute time cap
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
150 DU
50/45 cal row
25 STOH (95/65)
-3 min rest-
120 DU
40/36 cal row
20 STOH (135/95)
-3 min rest-
90 DU
30/27 cal row
15 STOH (185/115)
150 DU
50/45 cal row
25 STOH (95/65)
-3 min rest-
120 DU
40/36 cal row
20 STOH (135/95)
-3 min rest-
90 DU
30/27 cal row
15 STOH (185/115)
23 minute time cap
Weightlifting
Power Clean (7 mins to build to a heavy single)