Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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Metcon (Weight)

10 min EMOM:

Both in the same minute:

3 Power Snatches

2 Box Jumps (30/24)

*On the power snatches, start at 50% of your 1 RM and add weight every round as you see fit, or stay around 50% the whole time and focus more on technique.

(Score is Weight)


Metcon (AMRAP – Reps)

3 min AMRAP:

15 Pull-ups

15 Thrusters (95/65)

Rest 3 min

3 min AMRAP:

12 Pull-ups

12 Thrusters (95/65)

Rest 3 min

3 min AMRAP:

9 Pull-ups

9 Thrusters (95/65)
*Scale for pull-ups is ring rows, jumping pull-ups, or banded pull-ups. Really PUSH yourself during the 3 mins of work! Earn that Rest!

*RX+ is increasing the weight on the thrusters to 115/85 on section 2, and 135/95 on section 3.

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