CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Slow Row

Then

10 Air Squats

20 Mountain Climbers

10 Kang Squats

20 Alternating Split Squats (jumping if possible)

10 Lateral Squats (5/side)

Get Fit

Min 20 – 41

AMRAP x 21 – SOLO (AMRAP – Rounds and Reps)

21/18 Calorie Row

21 Back Squats #185/135

1:00 Rest
The barbell will be coming from the rack today.

Choose a weight that you can get through the 21 reps in 3 sets or less (i.e. 7/7/7).

You can rack/unrack the bar as needed. A solid goal is 4-5 rounds – and yes that’s a lot of Back Squatting…

AMRAP x 21 – PARTNERS (AMRAP – Rounds and Reps)

42 Calorie Row

42 Back Squats #185/135
Share reps anyway, try to pick a partner that you can share a barbell with, you could even do a really quick change of weights if absolutely needed.

For Quality

8 Rounds

30″ ON / 30″ OFF

Strict Sit Ups