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Warm Up:

  • Row 1000m
  • Spiderman
  • Piriformis
  • Walking Atlas Stretch
  • Shoulder Mobility
  • Waterfall bottom to bottom OH Squats x 2 laps
  • Buddy Push-Ups x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • Buddy Bar Muscle Ups x 2
  • V-Ups x 10

WOD:

Complete the first part individually. You may use assistance from your partner to complete any part of it:

  • 5 Squat Snatch + OHS (65-75% of OHS 1RM)
  • 1 Bar Muscle Up
  • 4 Squat Snatch + OHS
  • 2 Bar Muscle Up
  • 3 Squat Snatch + OHS
  • 3 Bar Muscle Up
  • 2 Squat Snatch + OHS
  • 4 Bar Muscle Up
  • 1 Squat Snatch + OHS
  • 5 Bar Muscle Up

Buy Out as a team:

  • 16 High Five Burpees
  • 75 Buddy Russian Twists
  • 41 Over Unders




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