Straight Tequila Night

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Shoulder Distraction

Banded Hip Distraction

Foam Roll Quads

then…

1:00 Bike (faster every :20)

10 Reverse Lunge w/twist

10 Prisoner Kang Squats

Metcon

Metcon (Time)

With a partner, alternating full movements, complete 6 rounds for Time:

10 Shoulder-to-Overhead (115/80)

20 Calorie Run

30 AbMat Situps

Weightlifting

Clean and Jerk (3×1 Every :90)

Power Clean + Jerk Dip + Jerk:

– 3 x (1+1+1) working sets

* One set every :90 seconds

Then…

Power clean + jerk:

– 3×1 Working sets.

* One set every :90 seconds

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