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Help Us Support Kevin Barry In the Tunnels to Tower Run. The mission of the Foundation is to honor the sacrifice of firefighter Stephen Siller who laid down his life to save others on September 11, 2001. They also honor our military and first responders who continue to make the supreme sacrifice of life and limb for our country.

Donate at:
https://www.crowdrise.com/Ricardo-T2TTowerClimb/fundraiser/kevinbarry

MUST DONATE BY TUESDAY!!!

Warm up: (15 Min)

  • Run 200m
  • Bootstraps
  • Atlas stretch
  • Run 200m
  • D/F mobility
  • Shoulder mobility
  • OHS x20
  • Pull-ups x10
  • Push-ups x10
  • Sit-ups x30


STRENGTH: (25 Min)

5 sets:

  • 1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat

Increase weight each time

WOD: (20 Min)


12 min AMRAP

  • Run 100m
  • 3 Hang Snatches (115/75)
  • 5 Overhead Squats (115/75)
  • 7 Pull-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com