082814

Please Show Up on Time Tomorrow! This workout will have a time cap! The goal is to beat the cap not have it cut you off.

Warm Up:

  • 25 Singles R
  • 25 Singles L
  • 50 DU
  • Shoulder Mob
  • Bootstraps
  • 10 Box Jumps
  • 10 KBS
  • 10 Wall Balls
  • 10 Push Press

WOD: 

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1pd/.5 pd
  • 50 Walking Lunge Steps
  • 50 Knees to elbows
  • 50 Push press 45/35
  • 50 Back extensions
  • 50 Wall ball shots, 20/14
  • 50 Burpees
  • 50 Double unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com