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Warm Up:

2 Rounds:

  • Run 100m
  • Bootstraps x 5
  • Walking Quad Stretch x 10
  • Shoulder Pass throughs x 10
  • Standing Inch Worms x 3

Accessory Work:

  • Pull-Ups x 10
  • TTB x 10
  • DB Snatch x 10
  • Wall Climbs x 3  +(HSW max x 3)
  • 15 Air Squats
  • Partner Leg Throw Downs x 10 each
  • CTB x 5
  • Bar Muscle Up x 3

Partner WOD:

Take 12 min to find a team 1RM Strict Press (human rack or clean only - no rig)

then,

14 min AMRAP

  • 10 Partner Pistols
  • 8 Partner BB Roll Outs (EXCEPT FOR CASEY!) 
  • 6 Junkyard Dogs (3 each)
  • 4 Bar Muscle ups (may use partner assistance - no box if possible)

TODAY'S MINDSET

Use your buddy to complete the muscle ups. Step on their hands, back, shoulder, whatever! figure it out, work together and get it done!

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