Monday

Cajun CrossFit – Cajun60

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Strength

Back Squat (Week 3 of 4) (5-3-1+)

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 85%

Set 3 – 1+ rep @ 95%

**Perform 6 dumbbell lunges per leg after each set.
You all should know the drill by now. Really push those reps on that last set!

Metcon

Metcon (AMRAP – Reps)

16 min EMOM:

(Mins 0-3)

Even – 7 Thrusters (95/65)

Odd – Max Bar Over Burpees (Lateral)

(Mins 4-7)

Even – 7 Sumo Deadlift High Pulls (95/65)

Odd – Max Handstand Push Ups

(Mins 8-11)

Even – 7 Hang Power Cleans (95/65)

Odd – Max Front Rack Lunges (95/65)

(Mins 12-15)

Even – 7 Push Press (95/65)

Odd – Max Box Jumps (24/20)
**Score is combined total reps of the burpees, HSPU (or wall walks), lunges, and box jumps.

**The scaled movement for HSPU is wall walks.

You decide how hard you want to make this one today!

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