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Those looking to do the open WOD we will be starting heats at 10 AM

Warm Up:

  • Row 400m
  • Atlas stretch
  • Bootstraps
  • Spider-Man
  • Shoulder mobility
  • TS Mobility
  • TTB 5x4
  • 20 KBS
  • 5 strict pull ups
  • 25 sit ups

Partner WOD:

8 RFT

  • 15 toes-to-bars
  • 10 deadlifts  (M 115 lb. /  F 75 lb.)
  • 5 snatches  (M 115 lb. /  F 75 lb.)

As Partner one works partner 2

 

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