7 March 2022
Weightlifting
Back Squat (1-2-3-2-1 E2M (75-80%))
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
2:00 on/1:00 off x5 sets
10 Pushups
10 bodyweight lunges
AMRAP Ring Row (as flat as possible) in remaining time
10 Pushups
10 bodyweight lunges
AMRAP Ring Row (as flat as possible) in remaining time
score = total ring rows
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
2:00 on/1:00 off x5 sets
2 wall walks
10 front rack lunges (95/65)
AMRAP pullups in remaining time
2 wall walks
10 front rack lunges (95/65)
AMRAP pullups in remaining time
score = total pullups
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
2:00 on/1:00 off x5 sets
3 wall walks
10 Front rack lunges (135/95)
AMRAP BMU in remaining time
3 wall walks
10 Front rack lunges (135/95)
AMRAP BMU in remaining time
score = total BMU