Cajun CrossFit – Cajun60
Strength
Front Squat (3-2-2-1-1)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 2 reps
Set 4 – 1 rep
Set 5 – 1 rep
*Work up to a weight that is challenging, but still allows you to maintain proper form and achieve full range of motion.
*Your last set of 1 rep should be your heaviest lift of the day and will be your score.
Metcon
Metcon (AMRAP – Reps)
“Two For One”
7 min AMRAP:
10 Wall Balls (20/14)
10 Box Jumps (24/20)
Rest 2 min
7 min AMRAP:
10 Alt. DB Power Snatches (50/35)
10 Burpees
*Score is total reps achieved in both AMRAP’s.