Drop It Like It’s Hot

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

15 Calorie Ski

15 Calorie Bike

Then…

4 sets of:

Clean Grip Overhead Squat x 5 reps

Press in Clean (Sotts Press) x 5 reps

Metcon

Metcon (2 Rounds for reps)

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Snatch (95/65)

6 Burpee Box Jump-Overs (24/20)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

9 Push Presses (115/85)

12 Kettlebell Swings (53/35)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

**The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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