16 Aug 2022
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
20-15-10-5 pullups or ring rows
40-30-20-10 Situps
20-15-10-5 mountain climbers
20-15-10-5 pullups or ring rows
40-30-20-10 Situps
20-15-10-5 mountain climbers
14 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
20-15-10-5 pullups
40-30-20-10 Situps
4-3-2-1 wall walks
20-15-10-5 pullups
40-30-20-10 Situps
4-3-2-1 wall walks
14 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
4-3-2-1 rope climb
40-30-20-10 Situps
4-3-2-1 wall walks
4-3-2-1 rope climb
40-30-20-10 Situps
4-3-2-1 wall walks
14 min cap
Weightlifting
Shoulder Press (5×5 (50-60%) E2M (:03 pause at top))
Accessory Work
Metcon
3 sets for quality
10 db side raises
10 db front raises
10 hand release pushups
10 db side raises
10 db front raises
10 hand release pushups
