14 Feb 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
12 min EMOM:
a) :40 Row
b) AMRAP unbroken DB bench press any #
a) :40 Row
b) AMRAP unbroken DB bench press any #
we may be limited on benches, so alternate with a friend if needed!
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
12 min EMOM:
a) 12/9 cal row
b) AMRAP unbroken DB bench press (50/35)
a) 12/9 cal row
b) AMRAP unbroken DB bench press (50/35)
we may be limited on benches, so alternate with a friend if needed!
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
12 min EMOM:
a) 15/12 cal row
b) AMRAP unbroken DB bench press (50/35)
a) 15/12 cal row
b) AMRAP unbroken DB bench press (50/35)
we may be limited on benches, so alternate with a friend if needed!
Weightlifting
Deadlift (18 mins to find a 1RM)