090115

Warm Up:

  • Row 400m
  • Spiderman
  • Bootstraps
  • 3rd world squats
  • shoulder mobility
  • Toes through rings
  • pull ups
  • clapping push ups
  • burgener warm up

WOD:

CFG 15.1 and 15.1a

9 min AMRAP

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

immediately following:

In 6 min. establish a 1 rep max Clean and Jerk

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