CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

3 Rounds:

5 Kip Swings

8 Plank Ups (Alt. Arms)

10 Air Squats

then

200m Run (faster than the first lap)

Get Fit

Min 20 – 40

For Time – SOLO (Time)

400m Run

30 Pull Ups

1:00 Rest

400m Run

30 DB Bench Press #50/35s

1:00 Rest

400m Run

30 Wall Balls #20/14

1:00 Rest

400m Run

30 Ring Dips

20 Min Cap
This one isn’t an automatic finish in under that time cap. You need to finish the Run in under 2:30 and complete your 30 reps in under :90. You’ll make up time on your stronger movements, but don’t be afraid to modify the rep schemes as needed – keep it to 20 mins here. The Dips can be modified to assisted Box Dips if needed to get everyone moving through that ROM.

Scoring: Time completed OR add one second for each leftover rep when the time cap hits.

AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps)

400m Run (200m each)

50 Pull Ups

400m Run

50 DB Bench Press #50/35s

400m Run

50 Wall Balls #20/14

400m Run

50 Ring Dips
One athlete works while one rests. Share the sets of 50 any way you want. If you finish the Dips, start back at the start.

Get Strong

Min 47 – 56

Bench Press (E3MOM x 3 – 1 “Max Set”
)

Round 1: #135/95

Round 2: #165/155

Round 3: #195/135

You don’t need to do a true max set, feel free to rack the bar with a few reps left in the tank. Each set the weight goes up, as the RX weights outline. You can certainly choose your own weights that allow you to hit a minimum of 5 reps at the heaviest bar.

Enter your heaviest weight and your max reps as your score