CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Slow on Machine of Choice or Shuttles

then

3 Slow Rounds of

“Cindy

Get Fit

Min 20 – 40

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
This is an old school CF Hero WOD. It starts off very Air Squat focused, then switches to very Gymnastic focused near the end.

If you have some RMU or BMU this is a good opportunity to work on volume and capacity. You can modify the MU rep scheme as needed (ex: 3-6-9-12 instead of 5-10-15-20, or even less if needed).

If MU are not in the cards at all, consider a MU progression of some kind instead of your “go-to” Pull Up modification – try something new! Lastly, the cap is very challenging, at a certain point you’ve likely had enough and 20 minutes should be plenty of a dose for all levels

Cash Out

Min 50 – 55

For Max Reps (AMRAP – Reps)

50/40 Calorie Row

Max Push Ups in Remaining Time
Push the Row, but not so much that you can’t breath and complete Push Up reps after.

Your arms will be fatigued from the session, but still try to make the focus about quality movement and full ROM instead of actual rep count