Cajun CrossFit – Cajun60

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Dumbbell Lunge

4 Sets:

50-ft. Single Dumbbell Overhead Walking Lunge (2 Sets/Side)

Rest As Needed Between Sets.
– 50 feet can be completed in 2×25-ft sections or in 1 straight shot depending on the space you have access to.

– 1 Set = a full 50-ft on one arm only. We’ll complete 2 x 50-ft on each arm for a total of 4 sets.

– Your score is heaviest weight performed.


Metcon (Time)

“Ugly Sweater”

2 Rounds For Time:

90/70 Calorie Row

70 Wallballs (20/14)

50 Power Snatches (75/55)

30 Burpee Box Jump Overs

– Conditioning Category: Pacer

– This is a BIG 2 rounder. Pacing will be a big focus in this workout.

– The medball should be a weight you could complete 25+ wallballs unbroken when fresh.

– The barbell should be a very light weight. It should be something that you could complete 20+ power snatches unbroken when fresh.

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