Announcements

Farewell WOD for Josh H. who has been a member for over 11 years. He’s moving to Chicago so this Saturday(June 14th)at 10am we will be having a farewell workout. Come say goodbye and hangout for one of his last workouts at the gym before he moves.

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30 Calorie Row (increase intensity every 10 Cal)

30 Air Squats (w/ pause in bottom for first 10)

20 RDL (slow motion first 10)

Get Fit

Josh Farewell WOD!!!

Running Clock (3 Rounds for time)

0:00 – 6:00

10 Clean & Jerks #135/95

20 Burpee Box Jump Overs 24/20”

30 T2B

6:00 – 7:00

Rest

7:00 – 13:00

10 Clean & Jerks #155/105

20 BBJOs

30 C2B

13:00 – 14:00

Rest

14:00 – 20:00

10 Clean & Jerks #185/135

20 BBJOs

30 Bar Muscle Ups
Each component will be For Time and if you complete all the reps before the six minutes are up, then you get more rest.

If you don’t finish the prescribed reps within the timeframe then record those reps and move on. Don’t keep working into the rest minute. Give yourself a good reset and push hard into the next round.

C&Js: should be clean, quick singles. Shoot for 60-90” to get these done.

BBJOs: steady pace, try not to sprint through these (probably didn’t have to say that) but don’t stop moving. Another 1-2 minutes to knock these out.

Gymnastics: so that leaves roughly 2-3 minutes to knock this out. Pick three pulling progressions to work through for each part, knowing the last part might not be the full 30 reps, depending on how fast you go.

You can thank Josh for this workout!

Scoring: times to complete each component. If you don’t finish then record 6 minutes + 1 second for every rep you didn’t complete.