Cajun CrossFit – Cajun60

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Back Squat (3-2-2-1-1)

5 total sets:

*Get a few warmup sets in before the five working sets. The load should be on the moderate to heavy side, but not an absolute max on any of the sets. When you finish you should still have something left in the tank.

*Score is the heaviest weight lifted on the last set of 1.


Metcon (AMRAP – Reps)


3 min AMRAP:

15 Cal Row

15 Wall Balls (20/14)

Rest 3 mins

3 min AMRAP:

12 Cal Row

12 Wall Balls (20/14)

Rest 3 mins

3 min AMRAP:

9 Cal Row

9 Wall Balls (20/14)
*Score is total reps across the three AMRAP’s.

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