Cajun CrossFit – Cajun60

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Metcon (Weight)

10 min EMOM:

Even – 2 Hang Power Snatches

Odd – Pull of choice

You may choose your “pull” movement from the following:

1.) 3-5 Ring Rows

2.) 3-5 Pull-ups

3.) 1-3 Muscle Ups
*On the snatches, start around 50% of your 1 RM and build in weight as you see fit. Try to end with something moderately heavy. You may instead stay around 50% and drill technique.

Chest up, tight back, and use those lats to scoop the bar into the hips!

*Choose the pulling movement that best suits your ability. Pull-ups may be strict, kipping, or butterfly. This a great opportunity to work on technique! Muscle ups may be ring or bar.


Metcon (Time)

1 Round for time:

15 Pull-ups

Run 600m

30 Alt. DB Hang Power Snatches (50/35)

Row 1000m

30 Alt. DB Hang Power Snatches (50/35)

Run 600m

15 Pull-ups

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