26 July 2022
CFA METCON (LEVEL 1)
Metcon (Time)
For time:
30 KB swing (any #)
30 burpees
30 Barbell push press (any #)
15 kb swing
15 burpee
15 barbell push press
30 KB swing (any #)
30 burpees
30 Barbell push press (any #)
15 kb swing
15 burpee
15 barbell push press
13 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
For time:
30 devil press (50/35) [35/25]
30 hspu
15 devil press
15 hspu
30 devil press (50/35) [35/25]
30 hspu
15 devil press
15 hspu
13 min cap
CFA STRENGTH (LEVEL 1)
Metcon
16 min EMOM
A) 10 V-ups
B) 6-10 strict pullups (or toe assist pullups/ring rows)
C) max effort plank (go the full minute if you can)
D) rest
A) 10 V-ups
B) 6-10 strict pullups (or toe assist pullups/ring rows)
C) max effort plank (go the full minute if you can)
D) rest
CFA STRENGTH (LEVEL 2)
Metcon
16 min EMOM
A) 10 V-ups
B) 4-8 bar muscleups (aim for unbroken, smooth reps.)
C) max effort plank (go the full minute if you can)
D) rest
A) 10 V-ups
B) 4-8 bar muscleups (aim for unbroken, smooth reps.)
C) max effort plank (go the full minute if you can)
D) rest
