CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on / :30 off

Row for Distance

Increase efforts each round

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Reps)

1000m Row

then

3 – 6 – 9 – 12 – 15…

Thrusters #95/65

Chest to Bar
There’s no good reason to hit the gas pedal on the Row, settle into a pace that allows your heart rate to come up to a sustainable level. Be very deliberate once you start the Thruster/CTB portion. Take the time you need on transitions to stay UB on both movements for a while. You

should begin breaking by the double digit sets, this is far too long of a workout to have a Fran type feel. Be smart and strategic!

Scoring: total reps completed of Thrusters and C2B

Get Strong

Min 42 – 56

Front Squat (E2MOM x 7 – 4 Pause Reps)

This is more about positioning and time under tension with moderate to heavy weights. Each rep should have a solid :02 pause in the bottom, making the full set take close to :20-:30 each time