Monday

Cajun CrossFit – Cajun60

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Weightlifting

Back Squat Recovery Week (5-5-5-5)

Complete the following on the minute for 4 rounds:

Minute 1 – 5 Back Squats

Minute 2 – 10/7 Cal Bike

Minute 3 – 4 DB Lunges per Leg

Repeat this sequence 4 total times.
A little deload week from all the heavy squatting (you’re welcome). Use the following percentages of your 1 RM for the squats:

Round 1 – 40%

Round 2 – 50%

Round 3 – 55%

Round 4 – 60%

Metcon (Time)

For time:

21-15-9

Row Calories

Thrusters (95/65)

–then–

400m Run

–then–

9-15-21

Sumo Deadlift High Pulls (95/65)

Burpees