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Warm up:

  • Row 500
  • Atlas stretch
  • Piriformis
  • Bootstraps
  • Shoulder mod
  • 10 pike pushups
  • 10 ring rows
  • 10 TTB
  • Burgener
     

Strength: (20 Min) 

EMOM for 12 min

  • Power Clean, Hang Power Clean, Squat Clean

**Do be completed as on repetition. Choose a challenging weight that you can do all three movements consecutively. 
Warm Up- don't just throw weight on the bar!

WOD: (20 Min)

  • Jailhouse 10
  • Power Snatches (95/65)
  • TTB
  • Power Cleans (95/65)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com