032917

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Burpee Long Jumps
  • BB Bear Complex x 5 unbroken
  • Hollow Rocks x 25
  • Supermans x 25

Strength:

  • Front Squats 4x5 @ 65% 1RM
  • rest 90 seconds between sets

WOD:

2 Rounds:

  • 4 Clean and Jerks (135/95)   +(185/135)
  • 8 Bar Facing Burpees
  • 12 TTB
  • Run 400m

14 min. Time Cap

(Rx+ = 3 Rounds)

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