CrossFit Covalence – CrossFit

Warm Up

Min 0-12

21-15-9

Barbell Muscle Clean

Lateral Bar Hops

Barbell Strict Press

Lateral Bar Hops

Get Fit

Min 20 – 36

For Time (Time)

10 reps down to 1

Hang Clean & Jerks*

40 Double Unders

16 minute time cap
*Rx = Bodyweight

*If not BW, then 75% of BW, then 50%

Today you will cycle the barbell relative to your own body weight. For many, 55 reps at BW is a near impossibility in regards to the time cap, so many will approach this like an AMRAP – even if you scale the weight.

Get as far as possible in 16 minutes, and if you finish, congrats. You are VERY fit.

For Quality

Min 45 – 55

10 Rounds (Checkmark)

40” ON / 20” OFF

Abmat Sit-Ups

Front Rack DB Step Back Lunges #50/35