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Warm up: (15 Min)

  • Banded shoulder stretch
  • D/F mobility
  • Atlas stretch
  • Shoulder mobility
  • 30 tuckups

3 rounds of Cindy:

  •    5 pullups
  •    10 pushups
  •    15 squats

Lurong Mini WOD/ Warm Up (5 Min)

5 minutes of Max:

  •  Level 3 - triple unders
  • Level 2 - double unders
  • Level 1 - singles

WOD: (40 Min)

Death by Hang Cleans (95/65)

At 1 minute, do 1 hang clean. Minute 2, do 2 hang clean. Etc... Once you do the amount of hang cleans for the minute, rest the remainder of the minute

Once you can no longer complete the cleans within the minute, perform:

EMOM

  • 3 burpees
  • 7 tuck ups

**until everyone is done with the workout

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