Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Weightlifting
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)
Workout
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.