Cajun CrossFit – Cajun60

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Back Rack Lunges

With an 15 min running clock:

Place front foot on a 45 lb plate for extra deficit. Perform 5 reps on each leg with 3 seconds on the way down. Climb to the heaviest weight possible in the 15 minute window.


Metcon (AMRAP – Reps)

“Lance Armstrong”

3 min AMRAP x 4 rounds:

10/7 Cal Assault Bike

15 Wall Balls (20/14)

*Rest 3 min between rounds
*You should be able to share bikes and/or have one group work while the other rests. You may sub the rower for the bike at 14/10 Cals.

Running Club

Metcon (No Measure)

Jog for 20:00

Rest for 5:00


6 sets:

Sprint 60m

Rest for 1:00

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