CrossFit Covalence – CrossFit

Warm-up

Min 0-12

3:00 Slow Machine (or Run)

then

4 Rounds

5 Muscle Cleans

5 Push Press

5 Push Ups

Get Fit

Min 20 – 40

AMRAP x 20 (AMRAP – Rounds and Reps)

5 Hang Power Cleans #155/105

6 Shoulder to OH #155/105

7 HSPU

1:00 Rest
To use the RX weight you should be able to complete the 5+6 UB. It doesn’t mean you must stay UB throughout, just that it’s not going to turn into singles or too much rest later in this long AMRAP. HSPU can be kipping or strict. The can also just become Hand Release Push Ups as needed also.

Get Strong

Min 45 – 55

Power Clean (10 minutes to find a heavy double)

Today’s double will be touch and go. However you can pause in the front rack, the hang or cycle the reps straight through.