Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Good & Plenty”
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
– CONDITIONING CATEGORY: Threshold
– ROW: 2:30 or less.
– BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.
– BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.
– SCORE: Time
– Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let’s aim to stay at or 5 second slower than our 2k pace.
– Steady pace on the burpee pull-ups and box jumps.
– Aim to increase your intensity with each round.
500 METER ROW
– 400m Run
– 400m Ski
– 1000m Bike
– 30 x 10m Shuttles
– 300m Air Run
BURPEE PULL-UPS
– Reduce Reps
– 12 Burpees + 12 Banded Pull-Ups
– 12 Double Dumbbell Burpee Power Cleans
BOX JUMPS
– Reduce Reps
– Reduce Height
– Step-Ups
– Squat Jumps