Cajun CrossFit – Cajun60

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Power Clean

EMOM x 10 min:

3 Power Cleans (Climbing)
Start at 50% and build as you see fit. You may choose to stay at the same weight the whole time and focus on technique.


Metcon (Time)

“Shadow Boxing”

For time:


Deadlifts (225/155)

Box Jumps (24/20)
*RX+ is 275/185 lbs

*This is supposed to be a FAST one! Short but effective. Designed to be a supplement to the power cleans today.

Optional Finisher

Metcon (3 Rounds for calories)

Row or Bike Intervals

3 Rounds

3:00 for max calories

3:00 rest

Try to maintain same pace each interval.

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