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Lucas-Parker-1.jpg

Warm Up:

  • Run 200m
  • bootstraps
  • gator walk x1
  • inch worms x1
  • bear crawl x2
  • shoulder mobility
  • 15 OHS
  • handstand hold 10 sec x 3
  • 10 pull-ups
  • 10 pistols
  • 20 push-ups with rotation
  • Burgener

Team WOD:

2 rounds
(or 1 round as individual)

  • 2 monkey swings (1 TTB, 1 pull-up, 1 bar mm-up) --> may use partner assistance
  • 6 squat snatch (135/95)
  • 9 HSPU
  • 12 pistols (may use partner assistance)
  • 50 DU's
  • 12 pistols
  • 9 HSPU
  • 6 Squat snatch
  • 2 monkey swings


* must split the work evenly, one partner moving at a time.

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