CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

3 Rounds

1:00 Bike

:30 Sit Ups

:30 Air Squats

Get Fit

Min 20 – 35

E3MOM x 5 (5 Rounds for time)

15/12 Calorie Bike

12 Toes to Bar

9 DB Thrusters #50/35s
Try to keep everything unbroken, even if that means modifying TTB reps or Thruster weights further down. You should feel solid matching efforts each round. Try to make sure you have at least :45 of rest each interval. If you have an equipment shortage, have athletes pair up and stagger start on the :90.

Scoring: record your time to complete each round

Get Strong

Min 44 – 56

Back Squat (Every 90 seconds X 8 – 3 Reps)

Keep the weights light and focus on speed out of the bottom – this means smooth descent and an aggressive drive up. Keep the weight balanced in the midfoot and the pattern consistent. If you feel like you start to slow down as you add weight, keep the load where it’s at or a bit lighter.