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HAPPY BIRTHDAY TO COACH MANDIANO!!!

WARM UP: (15 Min)

  • 2 Min Jump Ropes
  • Boot Straps
  • Shoulder Mob
  • Single Leg Lateral Lunge
  • Duck Walks
  • 10 Back Extensions - Super Mans
  • 10 Pike Push Ups
  • 10 Clean Pulls
  • 10 Hang Cleans

Skill:

Build Up to a Heavy Deadlift and Squat Clean

WOD:

“King Kong”

3 rounds for time:

  • 1 Deadlift (455/315)
  • 2 Muscle Ups
  • 3 Cleans (250/175)
  • 4 Handstand Push Ups

-OR-

12 Min AMRAP

  • 1 Deadlift (315/225)
  • 2 Muscle Ups
  • 3 Squat Cleans (185/135)
  • 4 HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com