7 Sept 2022
CFA METCON (LEVEL 1)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Deadlift (around 40-50%)
200m run or 10/8 cal bike after each set
200m run or 10/8 cal bike after each set
17 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)
200m run after each set
200m run after each set
17 min cap
Accessory Work
Metcon
For quality:
100m single arm farmers carry (left arm) (any #)
:30 side plank (left side)
100m single arm farmers carry (right arm)
:30 side plank (right side)
100m farmers carry (both arms/two KBs)
1:00 elbow plank