Cajun CrossFit – Cajun60

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Metcon (AMRAP – Rounds and Reps)

“Single Tasking”


10 Lateral Burpees Over Dumbbell

10 Dumbbell Box Step-Ups (24/20)


Single Dumbbell Hang Clean and Jerks (50/35)

…Continue to add 10 reps to the dumbbell hang clean and jerks each round.
– Switch arms every 5 reps on the dumbbell.

– Dumbbell must go to the shoulder before going overhead. Push press or push jerks are acceptable when getting the dumbbell overhead.

– No standard on switching sides for the dumbbell box step-ups but you must alternate legs every rep. Hold the dumbbell however you would like except for behind the neck (purely) for safety reasons).

– Score: Rounds + Reps. For example, if you finish the round of 50’s out of 60 dumbbell hang clean and jerks in the following round, your score would be 5+70.

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