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No 5 AM Today Folks!!

Warm Up: (15 Min)

  • Run 400 M
  • Boot Straps
  • Quad Stretch
  • Shoulder Mob
  • 15 Pull Ups
  • 15 Push Ups
  • 20 Air Squats
  • 15 Medball Cleans

Strength: (30 Min)

Take 30 Min to Establish a 1RM Squat Clean

*if you fail that's okay....TRY AGAIN

WOD: (15 Min)

3 Min AMRAP

  • 3 Wall Climbs
  • 6 Deadlifts 225/155
  • 9 Pull ups

1 Min Rest

3 Min AMRAP

  • 3 Wall Climbs
  • 6 Deadlifts 225/155
  • 9 Pull ups

**If you can't do wall climbs --> SUB 10 Push Ups

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