9 May 2022
Weightlifting
Front Squat (5×2 E2M (brief pause at bottom) (70-80%))
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
Run or bike (1 minute)
wallball (any #) (5-10-15…etc)
pullups or ring rows (5-10-15…etc..)
Run or bike (1 minute)
wallball (any #) (5-10-15…etc)
pullups or ring rows (5-10-15…etc..)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
Run 200m
wallball (20/14) (10-20-30…etc)
pullups (5-10-15…etc..)
Run 200m
wallball (20/14) (10-20-30…etc)
pullups (5-10-15…etc..)
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
Run 200m
wallball (20/14) (10-20-30…etc)
rope climb (1-2-3…etc..)
Run 200m
wallball (20/14) (10-20-30…etc)
rope climb (1-2-3…etc..)
