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Warm Up: (20 Min)

  • Run 400M
  • Atlas Stretch
  • Boot Straps
  • 1 Min Squat Hold
  • 10 Squat Jumps
  • 10 Burpees
  • 10 Box Jumps
  • 15 Pull ups
  • 15 Push Ups
  • 20 Hollow Rocks

WOD: (40 Min)

30 Min Time Cap

Partner WOD

  • 20 Thrusters (95/65)
  • 20 Box Jumps (24/20)
  • 20 Burpees
  • 30 Thrusters (95/65)
  • 30 Box Jumps
  • 30 Burpees
  • 40 Thrusters (95/65)
  • 40 Box Jumps
  • 40 Burpees
  • 50 Thrusters (95/65)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com