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Warm Up: (15 Min)

  • Run 400 M
  • Bootstraps
  • Atlas Stretch 
  • Shoulder Mob
  • Burpee Broad Jumps x2
  • 15 Push Ups
  • 15 Wall Balls
  • 20 Sit Ups
  • 10 Barbell Thrusters

WOD: (45 Min)

35 Min Time Cap

Kalsu

  • 5 Burpees on the minute every minute
  • The remainder of the time complete as many thrusters as possible 135/95
    • Work out is complete when you hit 100 Thursters

 

MAKE SURE YOU WARM UP YOUR THRUSTERS AND SCALE APPROPRIATELY 

 

 

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