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Warm Up:

  • Row 500m
  • Crossover Hamstring x 8
  • Bear Walk 1 min
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Up x 10
  • Ring Dips x 10
  • Muscle-Ups x 5 (sub in rig)
  • Med-Ball Clean Wall Ball x 10
  • Free Work 2-3 min
  • BB Hang Squat Clean Thruster + FS x 5

Strength:

8 min EMOM

  • 2 Squat Cleans + Front Squat @ 65-70% 

WOD:

13 min AMRAP

  • 10 Power Cleans (95/65)  +(135/95)
  • 20 Wall Balls (20/14)
  • 30 Double Unders

*Lurong WOD participants - make sure to check on your scaling options.


TODAY'S MINDSET

This week's Lurong WOD. Some heavy bar work to start the day. Push yourself on the EMOM with some heavy weight. 

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