Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Acid Reflux”
5 Rounds for Time:
15 Chest to Bar Pull-ups
15/12 Calorie Row
9 Thrusters (115/85)
– Subs for row in case of equipment limitations are 12/9 calorie assault bike or 200m run.
– Looking for a weight on the barbell we feel confident in cycling 9+ thrusters unbroken when fresh.
– If you cannot complete 15+ chest to bar pull-ups unbroken, let’s reduce the reps or modify the movement to banded chest-to-bar pull-ups, chin over bar pull-ups, or ring rows.
– Let’s shoot for 2-3 sets on the pull-ups every round.
– Pace the row so we can go for big sets on the thrusters.
– Aim for 1-2 sets on the thrusters every round.
– Rounds 3 and 4 are where this workout really resides. Let’s be smart with our pacing in rounds 1 and 2 so that we can maintain in rounds 3 and 4 with round 5 being the victory lap.