1 June 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
8 min EMOM:
a) 2 Deadlifts (80-85%)
b) 10 burpees
a) 2 Deadlifts (80-85%)
b) 10 burpees
CFA STRENGTH (LEVEL 2)
Metcon (Weight)
8 min EMOM:
a) 2 Deadlifts (80-85%)
b) 16 bar facing burpees
a) 2 Deadlifts (80-85%)
b) 16 bar facing burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
shuttle runs (25’+25′ = 1 rep) (1,2,3…)
wallball (20/14) (5,10,15…)
shuttle runs (25’+25′ = 1 rep) (1,2,3…)
wallball (20/14) (5,10,15…)
CFA METCON (LEVEL 1)
Metcon
5 min EMOM: 10/8 ring rows
(lay as flat as possible)
CFA METCON (LEVEL 2)
Metcon (Time)
30/20 strict pullups for time
5:00 cap
CFA METCON (LEVEL 3)
Metcon (Time)
10 rope climbs for time
5:00 cap