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Warm up: (15 Min)

  • Row 400m
  • Atlas stretch
  • Bootstraps
  • Spider-Man
  • Shoulder mobility
  • Ohs x 10
  • TTB 5x4
  • Rvs Push ups x 10
  • 5 strict pull ups
  • 25 sit ups


WOD: (20 Min)

A.
deadlift
8@ 50%
6@ 60%
3@ 70%
2 @ 75%
2@ 80%
1@ 85%
1@ 90%

B. (15 Min)
Clean and jerk skill

C. (10 Min)


Work up to a medium weight clean and jerk for best form

Optional Buy out - 200 double unders/100 sit ups for time (broken up how you see fit)

**if you are doing the open tomorrow- take it easy!! Save your grip and your hamstrings.

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