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Warm Up:

  • Run 400M
  • Shoulder Mobility
  • Iron Cross
  • Scorpion Stretch
  • Cobra Stretch
  • 10 Wall Balls
  • 15 V-Ups
  • 15 Box Jumps
  • 10 Front Squats

Partner WOD:


All reps Cumulative break-up however you like

For time Complete

400m Run


3 Rounds

  • 30 WallBall (20)(14)
  • 30 T2B
  • 20 Push-ups
  • 20 Box Jumps (24)(20)
  • 10 Front Squats (155)(105)
  • 10 Muscle-ups (sub 2 C2B Pull-ups + 2 Ring Dips = 1 Muscle-up)


400m Run

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com