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Warm up

  • Run 400
  • Bootstraps
  • Inch worms
  • Burpee broad jumps
  • Shoulder mobility
  • 3 wall climbs
  • 2 rounds Cindy 
  • 10 ring dips

 

Mini-King Kong (scale accordingly)

  • 1 Deadlift (315/225)
  • 2 Muscle Ups
  • 3 Squat Cleans (185/125)
  • 4 HSPU

or 

King Kong

3 rounds for time:

  • 1 Deadlift (455/300)
  • 2 Muscle Ups
  • 3 Squat Cleans (250/165)
  • 4 HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com