Cajun CrossFit – Cajun60
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