Cajun CrossFit – Cajun60

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Metcon (AMRAP – Rounds and Reps)



40/30 Calorie Row or 30/21 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerks (50/35)

20 Toes-to-Bar

10 Strict Handstand Push-ups
*Light dumbbell, and one we feel confident in completing that first set of 30 reps unbroken. At most, a single break after that round.

*Switch arms every 5 reps on the hang clean and jerks.

*Looking to challenge our strict HSPU at the end of each round, but without becoming “stuck”. Ensure the rep scheme we go with today allows for completion in approx. 2:00 or less.

*Substitutions for Strict HSPUs:

– Box Strict Handstand Push-Ups

– Double Dumbbell Strict Press

– Barbell Strict Press

– Push-Ups

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