CrossFit Covalence – CrossFit

Warm Up

Min 0-12

5 Rounds

:10 on / :20 off

Bike (or other machine) “Sprint”

then

5 Muscle Clean + Press

5 Power Clean + Push Press

5 Squat Clean + Jerk

all with light weights

Get Fit

Min 22 – 52

SOLO (Weight)

Every 2:30 x 12

10/8 Calories on Bike

3 Touch N Go Clean & Jerks
The Clean and Jerk can be Squat or Power, but must be T&G. You choose the weight from the start and it can fluctuate as you see fit. Make sure you have some rest built into that 2:30 window to keep a similar output on the Bike and confidence with the Barbell as you potentially build in weight…

Score: final C&J Triple TnG

AMRAP x 30 – PARTNERS (Weight)

10/8 Calories on Bike/Row

3 Touch N Go C&J
Alternate complete round with a partner. Partners can have their own weights/bars as needed.

Similar focus/ instructions as the Get Fit Solo piece, except possibly slightly higher intensity on the Bike.

Score: Average weight for partners