Cajun CrossFit – Cajun60

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Metcon (Time)

“Go Fetch”

For Time:

50 Wallballs (20/14)

800m Run

50 Alternating Dumbbell Power Snatches (50/35)

800m Run

50 Alternating Dumbbell Power Snatches (50/35)

800m Run

50 Wallballs (20/14)

– Condtioning Category: Pacer

– In this longer workout, let’s see if we can match our strategy on the wallballs and snatches in the first half, to the wallball and snatches on the second half.



1. The least important movement in this workout will be the run. It is the only place we are always going to continue forward progress no matter what.

2. Our first 50 wallballs are naturally going to feel much different than our last 50. Vision yourself at the end of this workout and decide how many sets how many sets you will likely need to complete the last set of wall balls. We can use that strategy right from the the very beginning.

Some options to consider:





3. If you are confident you can go unbroken on the snatches both sets, then let’s go for it! If you think you need 1 break, let’s plan to do that on both sets. The first and fastest option is to switch hands on the way down, however, if you feel like you need to slow things down slightly, be ready to switch gears and start switching hands with the dumbbell on the ground.

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