6 June 2022
CFA STRENGTH (LEVEL 1)
Metcon (AMRAP – Reps)
1:00 on/1:00 off x5 sets
5 deadlift (any #)
AMRAP burpees
5 deadlift (any #)
AMRAP burpees
score = lowest burpee number throughout all 5 sets
CFA STRENGTH (LEVEL 2)
Metcon (AMRAP – Reps)
1:00 on/1:00 off x5 sets
1 deadlift (85-90%)
AMRAP bar facing burpees
1 deadlift (85-90%)
AMRAP bar facing burpees
score = lowest burpee number throughout all 5 sets
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
2 sets:
6 min AMRAP:
10/8 cal bike or 200m run
10/6 strict pullups (RX+) or ring rows (RX) (not kipping pullups)
-2 minute rest between sets-
6 min AMRAP:
10/8 cal bike or 200m run
10/6 strict pullups (RX+) or ring rows (RX) (not kipping pullups)
-2 minute rest between sets-
after the 2 min rest, pick up wherever you left off.
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
2 sets:
6 min AMRAP:
10/8 cal bike or 200m run
2/1 rope climbs
-2 minute rest between sets-
6 min AMRAP:
10/8 cal bike or 200m run
2/1 rope climbs
-2 minute rest between sets-
after the 2 min rest, pick up wherever you left off.
