CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400-400-200-200m Run

1:00 Rest Between Increase speed each set

Get Strong

Min 20 – 45

Bench Press (E5MOM x 5 – SOLO)

10 Bench Press Reps

+

30 Seconds MAX Calories on Echo Bike

-Each round start with a challenging set of 10, tough enough that you’ll likely want a spotter. Then immediately hop onto the bike and push at 90%+ effort for :20. It’s bike of choice today, Air Bike or Erg, but if you go Erg really crank up that damper and drive those legs through the mud with everything you’ve got.

PARTNERS (AMRAP – Reps)

Same as above, score for pairs is best lifts for a total + total calories on Bike

Ex: 205lb + 165lb = 365lbs / 87 Cals + 68 Cals = 155 / 365+155 = 520 as the final score

Cash Out

Min 50 – 56

Push-ups (Every 30 seconds for 12 rounds

1 Set of Push Ups)

Try to figure out a small rep range that you think you can maintain across all 12 sets. for some of you it might be 3-5, others might by 7-10+, but plan for whatever you think and try to hold.