091514

Warm Up:

  • Run 800m
  • Iron Cross
  • Shoulder Mobility
  • 2 Rounds of:
  • 3 wall climbs
  • 5 strict pull ups
  • 10 thrusters (pac first round, bar second)
  • 20 tuck-ups

Strength:

Push Press

  • 8 @ 50%
  • 6 @ 60%
  • 4 @ 70%
  • 3 @ 75%
  • 3 @ 80%
  • 3 @ 85%
  • 2 @ 90%
  • Max reps @ 65%

** In between each set - max reps pull ups **

WOD:

10 min. EMOM

Even min:

  • 5 thrusters (155/115)
  • 10 Push-Ups

Odd min:

  • 5 thrusters
  • 20 tuck-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com