Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
2:00 Bike (increase pace every :30)
Into…
AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings
Strength
Deadlift (5×3)
5×3
Tempo Deadlift (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
15/12 12/9
Bike Cal
-Rest 2:00-
FOR TIME
20/15 15/12
Bike Cal
12-9-6
Deadlift (275/185)|(185/135)
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings
(No Measure)