Cajun CrossFit – Cajun60
Strength
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
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
–Then–
6 sets:
Sprint 60m
Rest for 1:00