060316

Warm Up:

  • Row 10 cal
  • 10 Bootstraps
  • Row 20 cal
  • Shoulder Mobility
  • Row 30 cal
  • 15 3rd world squats
  • Wall climbs x 3
  • KBS at wall x  10
  • Dumbbell shoulder to OH x 10
  • DB snatches x 10
  • Ring Dips x 10

WOD:

  • 25 KBS (53/35)
  • 40 Dumbbell Snatch (50/30) *as close as possible
  • 25 Sit-Ups
  • 40 Push Press (115/75)
  • Run 400m
  • 25 Ring Dips
  • 40 Goblet Squats (53/35)
  • 5 Wall Climbs
  • 20 Bar Facing Burpees

**AT SOME POINT DURING THE WORKOUT, ACCUMULATE 40 CALS ON ROWER

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