072315

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Warm Up

  • Row legs only 150m
  • Row legs and hips only 150m
  • Row 250m
  • Dirty dancing x 20
  • bootstraps
  • atlas stretch
  • air squats x 15
  • pull- ups x 15
  • hollow rocks x 30
  • supermans x 30

WOD:

  • Clean Deadlift 3x3
  • Mid-Thigh Clean pulls 3x3
  • Clean Drops (no jump, shrug and drop) 3x3
  • Split Jerk 3x3
  • Power Clean into squat clean and Jerk  1x5
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com