Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
FOR QUALITY
(but quickly! 8:00 CAP)
25/20 Cal Row
8 Burpees
20/17 Cal Row
10 DB Deadlifts
15/12 Cal Row
10 DB Power Cleans
10/8 Cal Row
10 DB Front Squats
5 Cal Row
10 DB Thrusters
Into…
4:00 Foam Roll Upper Back
Workout
Metcon (Time)
FOR TIME
3 ROUNDS
20/15 Cal Row
10 “No Row” DB Manmakers (50/35)|(35/25)*
-Rest 1:00-
400m Single DB Run**
-Rest 1:00-
3 ROUNDS
20/15 Cal Row
10 “No Row” DB Manmakers
*1 Rep = DB Push-Up + Squat Clean + Overhead
**Hold DB any way during run
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR QUALITY
5:00 EZ Row*
*Nasal Breathing Only
(No Measure)