122014

Warm Up: (20 Min)

  • Row 250 M
  • Butt to Wall
  • Quad Stretch
  • Row 250 M
  • Good Mornings
  • Shoulder Mob
  • 15 Wall Balls
  • 10 Pull Ups
  • 15 KBS
  • 20 Hollow Rocks
  • 20 Supermans

WOD: (40 Min)

24 Min EMOM

  • 2 Bear Complexes (185/125)

While one partner does bear complex the other partner does...

  • Min 0-5  --- Pull Ups
  • Min 6-11 --- KBS
  • Min 12-17 --- Wall Balls
  • Min 18-23 --- Super Mans

Partner 1 does Bear Complex on Even Min

Partner 2 does Bear Complex on Odd Min

When you finish the bear complex for that minute both partners rest. score is total reps

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