Cajun CrossFit – Cajun60

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Back Squat (4-4-4)

3 Sets:

4 Back Squats

All Sets Performed @ 85-95% of 1 RM Back Squat
– All sets should come from the rack.

– Rest as needed between sets.

– Score: Heaviest load lifted today.


Metcon (Time)

“Snowball Effect”

1 Round:

50 Wallballs 20 / 14 lb

10 Chest to Bar Pull-ups

Directly Into…

2 Rounds:

50 Air Squats

10 Chest to Bar Pull-ups

Directly Into…

4 Rounds:

250 Meter Row

10 Chest to Bar Pull-ups

– WALLBALLS: 1-5 sets. 2:00 or less.

– CHEST TO BAR PULL-UPS: 1-3 sets. Less than 1:00.

– AIR SQUATS: Less than 2:00.

– ROW: Less than 1:15.

– SCORE: Time.

– Break up the wallballs in a way that will allow you to hold on for big sets on the chest to bar.

– Breathe through the air squats and relax the arms. Gauge your pace based on what will allow you to maintain big sets on the chest to bar.

– Work hard on the bike but find a pace that allows you to maintain those bigger sets of pull-ups.


– Reduce Reps

– Reduce Load/Target Height

– Single Dumbbell Squats


– Reduce Reps

– Banded Chest To Bar Pull-Ups

– 0.5x Strict Pulls

– Alternating Dumbbell Plank Rows

250 METER Row

– Reduce Distance

– 200m Run

– 200m Ski

– 15 x 10m Shuttle Runs

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