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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10 
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Partner wall ball sit-ups x 20

Partner Team WOD:

Head to head with another team for 17 min:

  • 1 complex (power clean - hang squat clean thruster) each (135/95)  +(185/125)
  • 10 HSPU (as a team)
  • 10 Unison Pull-Ups   +(5 Muscle Ups as a team)

**the losing team does 5 high-ten burpees, and both teams start again in :15 seconds

**if you do not have a team to go he'd to head with, complete as an amrap with 5 high ten burpees between each round

 

 

 

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