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Warm Up:

  • Row 500m
  • Atlas Stretch
  • Bootstraps
  • Butt to Wall
  • calf stretch
  • Quad Stretch
  • Cobra Stretch
  • 20 air squats
  • Shoulder mobility
  • 5 strict pull ups
  • 5 kipping pull ups
  • 5 chest to bar pull ups
  • 10 clapping push ups
  • 20 side lunges
  • Burgener


WOD:

"11.3"

5 min. AMRAP:

  • As many Squat Clean and Jerks as possible (165/110)

**This can be a full-squat-clean-thruster, a power-clean-front-squat-split- jerk, or anything in between as long as the three key positions are reached. 

REST 3 min.

5 min AMRAP

  • 5 burpees
  • 5 CTB
  • 5 tuck ups
  •  
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com