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Warm Up (15 Min):

  • 500M Row
  • Atlas Stretch 
  • Bootstraps
  • Iron cross
  • Shoulder Mob
  • 10 Push-ups with rotation
  • 10 Pull-ups
  • 20 Squats
  • 20 Hollow rocks

WOD (40 Min):

Partner WOD 1 guy and 1 girl

Complete as a team

  • 100 HRPU
  • 100 KBS (70/53)
  • 100 Box jumps (24/20)
  • 30 DU's each
  • 5 Bar Mucsle Ups each
    • partner assisted is allowed
    • if you can't do an assisted bar muscle up assisted pull ups are allowed

Cool Down( 5 Min):

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