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Warm up: (15 mins)

  • Row 500m
  • Atlas stretch
  • Bootstraps
  • Shoulder mobility
  • OHS squats (PVC) x20
  • Pullups x10
  • sit-ups x30


Strength: Overhead Squat (20mins)

  • 8 @ 50%
  • 6 @ 60%
  • 4 @ 75%
  • 2 @ 90%
  • 1 @ 95%


Skill: (10 Min)

  • Burgener warmup (as a class)


WOD: (15 Min)
8 minutes

  • First 30 Seconds of Each Minute
    •  1 snatch + 2 overhead squat
    • (50% of 1RM)
  • Second 30 Seconds of Each Minute
    • 3 chest to bar pullups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com