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Warm up:  (15 Min)

  • 2 Tabata Rds each of
    • high knees
    • butt kicks
    • mountain climbers
  • Spider-Man x 8
  • Atlas stretch x 4
  • Shoulder mobility
  • OHS x 15
  • 10 pistols (alternating)
  • 10 dynamic push-ups
  • 10 strict pull-ups
  • 10 toes through rings
  • Burgerner warm up

Strength: (25 Min)

  • 5x3  of power clean into hang squat clean

WOD: (20 Min) 

12 min. EMOM

  • Odds: 2 x power clean into hang squat clean at 70% of today's 3 rep max

Evens:

  • Min 2 and 8: 10 pistols
  • Min 4 and 10: 15 dynamic push ups
  • Min 6 and 12: 20 sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com