Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Squeaky Clean”
Every 3:00 x 5 rounds:
12/9 Cal Row
12 Hang Power Cleans (95/65)
The pace is FAST on these, so you need to MOVE! Not quite a sprint, but about 90% effort. Preferably, the work should be completed in 1:00-1:15. Score is slowest round. Try to stay consistent across the five rounds. Adjust the reps/weight accordingly to achieve this if necessary.
Finisher
Metcon (Calories)
3 Rounds:
Row or Bike 3 min
Rest 3 min
Record total calories
The pace on these intervals should be slightly above an “endurance” pace. You should be able to repeat the effort across the three rounds.