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Warm up: (15 Min)

  • Row 500m
  • Atlas stretch
  • Bootstraps
  • Piriformis
  • Shoulder mobility
  • Air squats x20
  • Strict pullups x10
  • V-ups x20


Burgener warmup

Strength: (20 Min)


Take 20 mins to establish a heavy power clean for the day

WOD: (25 Min)


4min AMRAP

  • 3 power cleans (80% of 1rep)
  • 6 toes to bar
  • 9 air squats


2 min rest

4min AMRAP

  • 3 power cleans (70% of 1rep)
  • 6 toes to bar
  • 9 air squats


2 min rest

4 min AMRAP

  • 3 power cleans (60% of 1rep)
  • 6 toes to bar
  • 9 air squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com