Cajun CrossFit – Cajun60
Metcon (AMRAP – Rounds and Reps)
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.