CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

4 Rounds

30″ ON, 30″ OFF

Row (increase effort each round)

Get Fit

Min 18 – 36

3 Rounds (Time)

12 – 10 – 8

Calorie Row

Alternating DB Snatch #50/35

2:00 Rest

18 minute time cap
Each of the 3 rounds is the full 12-10-8. Row 12 Cals, 12 DB Snatch. Approach 10 and 8 the same way, THEN take a full 2:00 rest before repeating the 12-10-8 again. 3 total times through. Choose a DB you can stay UB with. Sub the Row out for any other machine as needed

Get Strong

Min 45 – 55

Overhead Squat (E2MOM x 5 – 3 Reps)

Build weight across sets. Focus on a very slow controlled tempo, balance, and stability to the absolute bottom of your Squat. Don’t rush these reps, but instead get some time under tension through this ROM.

Can be from the rack