Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Weapon of Choice”
For Time:
30 Power Snatches 135 / 95 lb
2,000 Meter Row
100 Wallballs 20 / 14 lb(10/9ft.)
[Partition However You’d Like]
CONDITIONING CATEGORY: Threshold
POWER SNATCHES: Singles or sets. Less than 5:00 total.
ROW: 2:20 pace or faster. Less than 10:00 total.
WALLBALLS: Sets of 5 or more. Less than 6:00 total.
NOTES: This workout can be broken up and completed in any order.
SCORE: Time.
Some Potential Strategies…
*1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
*2 Rounds:
15 Power Snatches
1,000m Row
50 Wallballs
*5 Rounds:
6 Power Snatches
400m Row
20 Wallballs
*10 Rounds:
3 Power Snatches
200m Row
10 Wallballs