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ATTENTION:

OVER THE NEXT 5 WEEKS FRIDAY NIGHT CLASSES WILL BE FOR THE CROSSFIT OPEN. WE WILL BE RUNNING HEATS FRIDAY NIGHTS FROM 5-8PM(REGULAR HOURS) FOR ANYONE LOOKING TO COMPETE. TO THOSE NOT LOOKING TO COMPETE SPOTS TO WORK OUT WILL STILL BE AVAILABLE. 

MAKE  UPS FOR THE OPEN WODS WILL BE HELD SATURDAY 12pM (NOT DURING OUR GROUPON MAKE UPS) AND SUNDAY AT 11AM

IF YOU ARE LOOKING TO COMPETE YOU NEED TO BE JUDGE BY A CERTIFIED JUDGE. IF YOU ARE PLANNING/AIMING TO MAKE REGIONALS YOU NEED VIDEO RECORDING

Warm Up: (15 Min)

  • Row 500 M
  • Boot Straps
  • Spiderman walks
  • Shoulder Mob
  • 15 Push Ups
  • 30 Sit Ups
  • 10 Pull Ups
  • 15 Over head squats
  • T/S Mobility

WOD:

14.1

10 Min AMRAP

  • 30 Double Unders
  • 15 Snatches 75/55

 

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