Announcements

Murph 2025! Memorial Day Weekend, Saturday, May 24th

Classes will be at 8:00 and 9:30am

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

30 Single/Double Unders

10 Light Single DB Thrusters (held goblet squat style, holding head of DB in each hand)

Get Fit

Min 22 – 30

AMRAP x 8 (AMRAP – Reps)

Climb the Ladder

4 – 8 – 12 – 16…

HSPU

Front Squats #155/105

40 Double Unders
Short and to the point. The FS weight can be a bit challenging today, nothing needs to be UB. If the HSPU need to be modified, choose a vertical pressing alternative, as we did plenty of push ups yesterday.

Scoring: total reps completed

Get Strong

Min 44 – 56

Push Press (Every 90” x 8 – 2 Reps – Build across sets)

Start at a moderate weight and gradually increase across sets. The last 3-4 sets should be really challenging, with the difference of make or break coming down to the details – dip/drive, bar path, leg drive, timing, etc…