Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks
2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders
2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press
(Score is Rounds + Reps)