Cajun CrossFit – Cajun60

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Metcon (AMRAP – Reps)

“The Grunt” (Cycle Benchmark)


18 Power Cleans

15 Front Squats

12 Push Jerks

9 Power Snatches

Time Remaining: AMRAP Thrusters

Barbell – 135/95 lbs

– In this barbell sprint, we’ll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.

– We will retest this workout at the end of our cycle.


Metcon (Time)

“Run It Back”

On the 4:00 x 6 Rounds:

12 Pull-Ups

21 Kettlebell Swings (53/35)

400 Meter Run

– Working through intervals today that balance out gymnastics, weightlifing, and cardio.

– Round begins every 4 minutes (0-4-8-12-16-20)

– Score will be slowest round.

– These rounds should take 3:30 or less to complete, giving you at least 30 seconds of rest between sets.

– Choose a pull-up number you can complete in under 45 seconds.

– The kettlebell should also be a weight that you can complete unbroken every round.

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