Drop It Like It’s Hot

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Jog

10 Hanging Scap Retraction

5 Strict Pull Up

10 Single Arm Press R/L (Light-Moderate)

Metcon

Metcon (Time)

With a Partner, complete 5 Rounds for Time:

200 Meter Partner Run

20 Synchro DB Hang Clean & Jerk (50/35)

Weightlifting

Power Clean (5,4,3,2,1)

*Touch & Go on all sets

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%