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  • Choose 2 of the following WODS
  • you will have a 15 min. time cap for each with a 5 minute rest in between

1. "Helen" 

Three rounds for time:
Run 400 meters
(1 1/2 pood / 1 pood) Kettlebell X 21 swings
12 Pull-ups

 

2. 30 Burpee Muscle-Ups

 

3. "Karen" 

150 Wall Balls for time (20/14)

 

4. "Isabel"

30 power snatches for time (135/95)

 

5.  "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
(135/95) pound Hang power cleans, 10 reps

 

6. "Nate"

Complete as many rounds in fifteen minutes as you can of:
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 (2-Pood / 1.5 pood) Kettlebell swings

7. "JT" 

21-15-9 reps of: 
Handstand push-ups
Ring dips
Push-ups

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com