Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
3-4 ROUNDS W/ SINGLE KB or DB
10 KB or DB Romanian DL
5/5 Single Arm KB or DB Bent Over Rows
:15 Left Arm DB Front Rack Hold
:15 Left Arm DB Overhead Hold
:15 Right Arm DB Front Rack Hold
:15 Right Arm DB Overhead Hold
10 “Strict Burpees”*
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)