23 May 2022
CFA METCON (LEVEL 1)
Metcon (Weight)
10 min EMOM:
a) 3 deadlift (75-80%)
b) 10 burpees
a) 3 deadlift (75-80%)
b) 10 burpees
CFA METCON (LEVEL 2)
Metcon (Weight)
10 min EMOM:
a) 3 deadlift (75-80%)
b) 15 bar facing burpees
a) 3 deadlift (75-80%)
b) 15 bar facing burpees
then rest 5 min, go into metcon 2.
Metcon
Metcon (AMRAP – Reps)
16 min EMOM:
a) 10 close grip bench press (50%)
b) 12/9 cal row
c) AMRAP unbroken strict pullups (RX+) ring rows (RX)
d) 12/9 cal row
a) 10 close grip bench press (50%)
b) 12/9 cal row
c) AMRAP unbroken strict pullups (RX+) ring rows (RX)
d) 12/9 cal row
