Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Strength
Back Squat (Week 2 of 4) (3-3-3+)
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 3+ reps @ 90%
**Perform 30 seconds of hollow rocks after each set.
**The “+” means as many reps as possible.
**Complete three warm-up sets prior to your first working set. 3 reps @ 40%, 3 reps @ 45%, and 3 reps @ 50%.
Workout
Metcon (Time)
For time:
3 Rounds:
15 Calorie Row
15 Wall Balls (20/14)
3 Rounds:
12 Calorie Row
12 Wall Balls (20/14)
3 Rounds:
9 Calorie Row
9 Wall Balls (20/14)
**No rest between sections.