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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Quad Stretch
  • Calf Stretch
  • Mountain climbers
  • Air Squats x 10
  • Shoulder Mobility
  • Wall Climbs x 2
  • Pull-Ups x 10
  • Ring Dips x 10
  • Dirty Dancing x 20

WOD:

Clean Tabata - Load a bar to 50-60% of your 1RM Clean

  • Clean Deadlifts
  • Clean Mid -Thigh High Pulls
  • Clean drops (fixed bar)
  • Clean drops (empty bar)

Rest 1 min.

  • Take 3 attempts ONLY! at a 1 RM Thruster from the floor.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com