Monday

Cajun CrossFit – Cajun60

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Strength

Back Squat Waves (8-6-4-8-6-4-8-6-4)

Wave #1

8 Reps @ 74% of 5RM Back Squat

6 Reps @ 79% of 5RM Back Squat

4 Reps @ 84% of 5RM Back Squat

Wave #2

8 Reps @ 79% of 5RM Back Squat

6 Reps @ 84% of 5RM Back Squat

4 Reps @ 89% of 5RM Back Squat

Wave #3

8 Reps @ 84% of 5RM Back Squat

6 Reps @ 89% of 5RM Back Squat

4 Reps @ 94% of 5RM Back Squat

Metcon

Metcon (Time)

“Dirty Laundry”

3 Rounds:

15 Power Cleans (115/85)

12 Thrusters (115/85)

9 Bar-Facing Burpees

Directly into…

3 Rounds:

15 Power Cleans (95/65)

12 Thrusters (95/65)

9 Bar-Facing Burpees

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