CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Slow Row then

3 Rounds

12 Squats

8 Push Ups

4 Pull Ups / Ring Rows

Get Fit

Min 20 – 40

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Substitute MU for C2B/Pull-Ups/Jumping C2B.

There are a number of ways to attack this, and you can customize your strategy based on your strengths and weaknesses. The best of the best attacked the MU and WB early on, then finished with a Row sprint for most or all of the Calories in one shot. Those who become fatigued much easier took much smaller sets and rotated more frequently to stay fresh on different movement.

Get Strong

Min 45 – 55

Back Squat (E2MOM x 5 – 5 Reps)

Start at a more casual/moderate weight and gradually build across the sets. You’re not finding a 5RM today, just getting some quality movement in.