Cloud 9 CrossFit – CrossFit

Warm-up

Warm-up on your own prior to class, then we will do the following together:

2 Rounds:

1 Length Crabwalk

10 Goblet Squats

10 Good Mornings (Empty Bar)

10 Push Press (Empty Bar)

Buy In

500m Row (Time)

Max Effort 500m Row

Metcon

Dianomite (Time)

21-15-9

Deadlifts (225/155)

Handstand Pushups

15-12-9

Deadlifts (275/185)

Deficit Handstand Pushups (3″ Deficit)

9-6-3

Deadlift (315/225)

Deficit Handstand Pushups (6″ Deficit)

Cashout

Do 2 Rounds of the warm-up at your own pace after the WOD.