Cajun CrossFit – Cajun60

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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.


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.

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