Cajun CrossFit – Cajun60
Strength
Deadlift (3-3-2-2-1)
Set 1 – 3 reps
Set 2 – 3 reps
Set 3 – 2 reps
Set 4 – 2 reps
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 – Rounds and Reps)
“Slow Burn”
15 min AMRAP:
12 Deadlifts (225/155)
18 Burpees
24 Wall Balls (20/14)