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Warm Up:

  • Run 400 M
  • Shoulder Mob
  • High Knees
  • Butt Kicks
  • Boot Straps
  • 10 Strict Pull Ups
  • 30 Air Squats
  • 15 BB Hang Cleans

WOD:

Six rounds for time of:

  • 30 Squats
  • 19 Power clean (135/95)
  • 7 Strict Pull-ups
  • Run 400 meters

-OR-

Four rounds for time of:

  • 30 Squats
  • 19 Med Ball Cleans
  • 7 Strict Pull-ups
  • Run 400 meters
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com