Cajun CrossFit – Cajun60
Metcon
Metcon (Calories)
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Rower
Max Calorie Row in Time Remaining
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Rower
Max Calorie Row in Time Remaining
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Rower
Max Calorie Row in Time Remaining
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Rower
Max Calorie Row in Time Remaining
*Aim to complete the reps on the overhead squats in 1-2 sets each round.
*Find a steady pace on the burpees. Step up burpees are good to go as long as two feet take off a the same time to get over the rower.
*Strong effort on the rows. Aim to stay within 5 calories of each previous score. If you get 15 calories in round one, the goal is to stay within 5 calories of that score in round 2, and so on.