CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

EMOM 8

50 Single Unders

10 Strict Press

150m Row

2 Wall Walk + :03 Nose and Toes Hold

Get Fit

Min 20 – 52

E2MOM x 16 (Checkmark)

Set A:

45 Double Unders

9 UNBROKEN Push Jerk*

Set B:

200m Row

4 Wall Walks

*Choose your own weight
Alternate with Set A & B for the 32 minutes. You choose the weights on the Push Jerks, and it can fluctuate. Aim to increase the weight every 2-3 sets. Both A and B should leave you with a minimum of :20 rest in each window, if you don’t think you’ll have that, scale whatever will hold you back slightly