Wednesday

Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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Strength

Deadlift (Week 2 of 4) (3-3-3+)

Set 1 – 3 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 3+ reps @ 90%

**After each set complete 10 reps of Good Mornings with an empty barbell.

**The “+” means as many reps as possible.

**Complete 3 warm-up sets prior to starting your working sets. 3 reps @ 40%, 3 reps @ 45%, and 3 reps @ 50%.

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

American Kettlebell Swings (53/35)

Burpees

Abmat Sit-ups
RX+ is 70/53 lb kettlebell swings.

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