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Warm Up:

  • Row 15 cals

  • Back Roll to split x 8

  • Iron Cross x 4

  • Walking Atlas Stretch x 10

  • Back Lunge with twist x 10

  • 3 rounds for time:

    • 5 x KBS

    • 5 x Goblet Squats

    • 5 x pull-ups +(5 Muscle-Ups)

  • Windshield Wipers x 10

Strength: Thruster 6 x 2, increasing weight.

WOD:

15 min AMRAP

  • 15 Double DB Snatch (35/25) +(50/35)

  • 15 Box Jump Overs

  • 15 Wall Balls


TODAY’S MINDSET

Slight variation on the devil press today. Skip the burpee and just do the double db snatch. Keep your head down and keep moving.

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