Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
Stamina Cycling: Squat Clean
For Time:
21 Squat Cleans (135/95)
15 Squat Cleans (155/105)
9 Squat Cleans (185/135)
Time Cap: 12 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
“13 Going On Hurty”
AMRAP 13:
12/9 Calorie Assault Bike
9 Kipping Handstand Push-Ups
6 Front Squats (175/115)
MODIFICATIONS
ASSAULT BIKE
– 15/12 Calorie Row
– 200 Meter Run
KIPPING HSPU
– Reduce Reps
– Double Dumbbell Push Press
– Use 1 AbMat under head