Bottom of a Bottle

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Hanging Scap Retraction

10 Kip to Swing

2-3 Strict Pull Up

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating FULL ROUNDS complete the following:

AMRAP 9:

12/9 Calorie Run

6 Pull-ups

-Rest 1:00-

AMRAP 9:

12/9 Calorie Row

6 Bench Press (135/95)

-Rest 1:00-

AMRAP 9:

12 Alt. DB Snatch (50/35)

6 Burpee Box Jumps (24/20)

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Diamod Pushups

10 Barbell Curls

10 Tricep Dips

10 Standing Alternating DB Curl

15 Hollow Rocks

30yd Isolateral DB Farmers Carry Left Arm (as heavy as possible – maintain quality)

30yd Isolateral DB Farmers Carry Right Arm (as heavy as possible – maintain quality)

30 Flutter Kicks (each side)