Cajun CrossFit – Cajun60

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Metcon (Time)

“Let It Burn”

On the 3:00 x 10:

15/12 Calorie Row

12/9 Calorie Assault Bike

– Conditioning Categery: Sprint

– We are aiming to have between 1:00 and :90 of rest between rounds. Let’s adjust the calories if needed in order to have at least a minute of rest between rounds.

– Score is your slowest round.


1. Aim to match efforts on the row and bike.

2. We don’t want to push the row so hard that we sacrifice our effort on the bike.

3. With this being a 10 round workout, we can treat the first 3-4 rounds as a ramp up/buy-in. The next few rounds we’ll look to maintain our pace. The last few rounds, we’ll aim to drop the hammer and speed things up.

4. This workout is really all about our effort in rounds 6-8. Let’s aim to push it and stay focused these rounds.


15/12 Calorie Row:

– 200m Run

12/9 Calorie Assault Bike

– 15/12 Calorie Row

– 12/9 Calorie Ski

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