4 May 2022
CFA METCON (LEVEL 1)
Metcon (Time)
Every 5:00 x3 sets:
30 wallball (any #)
25/20 cal row
30 wallball (any #)
25/20 cal row
score = slowest round
CFA METCON (LEVEL 2)
Metcon (Time)
Every 5:00 x3 sets:
50 wallball (20/14)
25/20 cal row
50 wallball (20/14)
25/20 cal row
score = slowest round
CFA METCON (LEVEL 3)
Metcon (Time)
Every 5:00 x3 sets:
50 unbroken wallball (20/14)
25/20 cal row
50 unbroken wallball (20/14)
25/20 cal row
score = slowest round
CFA STRENGTH (LEVEL 1)
Push Press (15 mins to warmup and complete: 5×3 (70-80%))
CFA STRENGTH (LEVEL 2)
1 Clean + 2 Split Jerk + 1 Clean + 1 Split Jerk (15 mins to warmup and complete: 5×1 (70-80%))
You will perform 1 squat clean and 2 split jerks and then put the bar down. Immediately following that you will perform 1 squat clean and 1 split jerk
