Holy Diver

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Jog

Then…

2 Rounds:

5 Inchworms

10 Banded Good Mornings

15 Goblet Squats

20 Lateral Box Stepups

Metcon

Metcon (Time)

For Time:

9 Chest-to-Bar Pullups

36 Thruster (75/55)

9 Chest-to-Bar Pullups

-Rest 2:00-

7 Chest-to-Bar Pullups

28 Thruster (95/65)

7 Chest-to-Bar Pullups

-Rest 2:00-

5 Chest-to-Bar Pullups

20 Thruster (115/85)

5 Chest-to-Bar Pullups

Accessory Work

Metcon (No Measure)

3 Rounds OF:

60 sec Side Plank R/L

10 Dumbbell Bench

10 Single Arm Dumbbell RDL R/L

RomWOD