Cajun CrossFit – Cajun60

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Barbell Conditioning

Metcon (Weight)

Power Clean Conditioning

10 Rounds For Total Load [15 Minute Cap]:

12/9 Calorie Assault Bike

1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.

SCORE: Overall score will be the sum total of weight across the 10 rounds.

Sub for Assault Bike will be a 15/12 Calorie Row.


Metcon (Time)

“Concrete Jungle”

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull-ups

RUN: 2:00 or faster.

CHEST TO BAR: Less than 30 seconds.

SCORE: Sum of the 7 round times.


– Hard effort on the run but not at the expense of your chest to bar.

– 1-2 sets on the chest bar. Pace the run accordingly.

– Fast transitions from the run to the pull-up bar.


400M RUN

– Reduce Distance

– 400m Ski

– 300m Air Run

– 500m Row

– 1000m Bike


– Reduce Reps

– 8 Strict Chest To Bar Pull-Ups

– Banded Chest To Bar Pull-Ups

– Pull-Ups

– Alternating Dumbbell Plank Rows

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