Cajun CrossFit – Cajun60
Strength
Shoulder Press (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
*These are STRICT shoulder presses. No dip with the knees, and no ducking under the bar.
*Add weight each set until you end with a heavy single. The weight lifted on the last set of 1 rep will be your score.
Metcon
Metcon (Time)
“Push Pull”
5 rounds for time:
15 Thrusters (75/55)
15 Sumo Deadlift High Pulls (75/55)