Cajun CrossFit – Cajun60
Strength
Barbell Rows (8-8-8-8-8)
5 sets of 8 reps
After each set perform 10 push-ups with 2 seconds on the way down.
*Weight should be 40%-50% of your 1 RM clean.
*Keep the chest up and back tight.
Metcon
Metcon (Time)
“Cereal Killer”
For time:
25-20-15-10-5
Pull-ups
American Kettlebell Swings (53/35)
30 Air Squats