CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Dynamic:

2 Shuttle Runs

50′ Lunge Steps w/ Twist

2 Shuttle Runs

50′ Spiderman w/ Twist

2 Shuttle Runs

50′ Burpee Broad Jumps

Get Fit

Min 16 – 32

For Time (Time)

800m Run

60 Burpees to 6″ target

800m Run

16 Min Cap
You should look forward to this. Either you’re a bodyweight crusher and you get an opportunity to really express your fitness, or you struggle with either/both movements and need mental win.

Set goals on your 800m times and burpee pace (burpees per minute) and do what you can to maintain. A lot of time simpler workouts are better, I think today is a good example of that – show up and go :

Get Strong

Min 42 – 56

Hang Power Clean (14 minutes to establish a heavy single complex)

Complex: 1 Power Clean + 2 Hang Power Clean

Build based on feel. You might be out of juice from the previous piece, or perfectly warmed up and just getting going. Either way hit at least 5-7 sets of this complex – whether its super heavy or light and technique focused