CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike increasing pace every :30s

then

3 Rounds:

7 Kang Squats (every round)

7 Strict Press

7 Scap Pull Ups

Rd 2: 7 Push Press and 7 Kip Swings

Rd 3: 7 Thrusters and 3-4 Strict Pull Ups

Get Strong

Min 20 – 34

Back Squat (In 14:00

12 @ #155/105
9 @ #185/125
6 @ #225/155

Find 3RM in remaining time )

Many will need to scale the RX loads to hit the proper stimulus. You should get each round done in 2 or less sets, and finish in under 10 minutes – leaving at least 4 min to establish the heavy triple.

Get Fit

Min 44 – 56

For Time (Time)

9 – 7 – 5 – 3 – 1

Thrusters #155/105

Bar Muscle Ups

12 Min Cap
Those bigger stronger athletes might have more trouble with the Bar Muscle Ups at a high heart rate. The athletes who crush the BMU might have to break the barbell up more often, or possibly scale back the weights. No matter which side of the fence you fall on, you only have 10 minutes to get it done, and I’d prefer to see it sub 8…