Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
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.