24 Aug 2022
Accessory Work
Metcon
8 min EMOM
Option a: 3-5 ring or bar muscleups
Option b: 3-5 strict pullup (add weight if needed)
Option c: 3-5 assisted pullups
CFA METCON (LEVEL 1)
Metcon (Time)
7 rounds:
5 Burpee deadlift (any #)
50 jump rope
5 Burpee deadlift (any #)
50 jump rope
12 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
7 rounds:
5 Devil press (50/25) [35/25]
35 Double unders
5 Devil press (50/25) [35/25]
35 Double unders
12 min cap
Accessory Work
Metcon (Time)
For quality:
100m DB overhead carry
15 V-ups
100m DB front rack carry
15 V-ups
100m DB farmers carry
100m DB overhead carry
15 V-ups
100m DB front rack carry
15 V-ups
100m DB farmers carry
Use the same weight DBs for each carry