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Warm: (20 Min)

  • Run 800 M
  • Boot Straps
  • Atlas Stretch
  • Supermans
  • Shoulder Mob
  • 15 Gob Squats
  • 10 Pull Ups
  • 5 Chin Ups
  • 20 Twisting Push Ups

WOD: (45 Min)

Teams of 3

  • 7 Min to find a team 1RM Front Squat (human rack allowed)
  • 1 Min rest
  • 7 Min Max Burpees as a team
    • 1 person working at all times
  • 1 Min rest
  • 5 Min Max Rope Climbs as a team
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com