Cajun CrossFit – Cajun60

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Metcon (AMRAP – Rounds and Reps)


“Pull It Together”

600m Run

9 Deadlifts (275/185)

12 Single DB Burpee Box Step-Overs (50/35 Dumbbell)(24/20 Box)
– Moderately heavy barbell today. A weight we could cycle for 15+ reps unbroken. Looking for 1-2 sets each round within the workout.

– Should be able to complete the 12 step-overs unbroken each time. Choose an appropriate dumbbell weight to achieve this.

– Hold the dumbbell in either hand. Switch hands as needed. No requirement on when to switch.

– Every 100m will count as a rep if we are in the middle of the run when time expires.

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