CrossFit Covalence – CrossFit

Warm Up

Min 0 = 12

3 Rounds 1:30 Steady Bike / Row

:30 Empty Bar Thrusters

Get Strong

Min 20 – 34

Thruster (Ladder Day!!!
EMOM until Failure – 1 Rep

14 minute time (rep) cap)

The bar comes from the ground, so you can either Power Clean and get set for the Thruster, or Squat Clean straight into it.

Plan on making 5lb increases each lift. Start your first weight at about 12 increments under your goal weight.

See if you can build to your goal or beyond, but be reasonable with yourself given the piece you finished before…

Get Fit

Min 45 – 56

For Time (Time)

45/35 Calorie Bike

30 Thrusters #95/65

15 Wall Walks

11 Minute Time Cap
Don’t come out so hot on the Bike that it forces you to break up your Thrusters more than you need. We want to maximize working time and minimize rest needed in this shorter piece.

The Wall Walks are at the end so you can take a bit more of a chance on the cycle rate of those depending on what you have left in the tank. Some of you will get capped due to the high rep nature on the wall, and that’s okay as long as you keep working until the end.