Cajun CrossFit – Cajun60
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