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Warm Up:

  • Airdyne :30 on :30 off x 4

  • Back roll to split x 8

  • Iron Cross x 4

  • Windshield Wipers x 10

  • Squat Series

  • Air Squats x 10

  • Shoulder Mobility

  • Hips to Rings x 5

  • Pull-Ups x 10

  • Rvs.Push-Ups x 10

  • HSPU Neg’s x 3 (10 sec)

WOD:

“King Kong”

3 Rounds for time:

  • 1 Deadlift (455/300)

  • 2 Muscle-Ups

  • 3 Squat Cleans (250/165 lb)

  • 4 Handstand Push Ups

OR:

“Mighty Joe Young”

  • 1 Deadlift (300/200)

  • 2 Muscle-Ups

  • 3 Squat Cleans (165/115 lb)

  • 4 Handstand Push Ups

Buy Out:

  • 2 rounds NFT

    • :30 iron cross each side

    • light KB swing x 5

    • pull-ups x 5

  • Cool down with 5 min Airdyne or Row at medium pace


TODAY’S MINDSET

This is supposed to be next to impossible heavy. Scale it as necessary, but keep in mind that if you can easily pick up these weights, you’re defeating the purpose. Go as heavy as you can safely go…not as heavy as you are comfortable. Big difference. It would not be out of the ordinary to miss the lifts more than a few times to get through each round. All of that being said, keep your ego in check and be smart.

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