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Warm Up:

  • Run 400 M
  • Shoulder Mob
  • Atlas Stretch
  • Bootstraps
  • 25 Push Ups
  • 10 Strict Pull Ups
  • 15 Hang Cleans 
  • 10 BB Strict Press

WOD:

Every Min on the Min until you do not finish in the minute or hit 20 Min

  • 5 Clean and Jerks (95/65)
  • 10 Russian Twists
  • 5 Pull Ups

-OR- 

  • 3 Clean and Jerks (95/65)
  • 6 Russian Twists
  • 3 Pull Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com