14 April 2022
Weightlifting
Close grip bench press (4×8 E2M (65-70%))
ask your coach about proper grip width if you aren’t sure.
CFA METCON (LEVEL 1)
Metcon (Time)
E2Mx10 sets:
10/9 cal assault bike
10/9 cal assault bike
score = final set
CFA METCON (LEVEL 2)
Metcon (Time)
E2Mx10 sets:
15/12 cal row
15/12 cal row
score = final set
CFA METCON (LEVEL 3)
Metcon (Time)
E2Mx10 sets:
200m run
200m run
score = final set
Accessory Work
Metcon (AMRAP – Reps)
Max effort wallsit…
upon completion, do 20 burpees.
whoever has the longest time in each class, doesn’t have to do burpees!
upon completion, do 20 burpees.
whoever has the longest time in each class, doesn’t have to do burpees!
score: every 1 sec = 1 rep
