Cajun CrossFit – Cajun60
Weightlifting
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
Metcon (Time)
“Shadow Boxing”
For time:
21-15-9
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.