Holy Diver

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Minute Jog


2 Rounds:

5 Inchworms

10 Banded Good Mornings

15 Goblet Squats

20 Lateral Box Stepups


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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: