CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:15 Max Hollow Rocks

:15 Max Strict Pull Ups (or Ring Row)

:30 KB Sumo Deadlift High Pull 35/26

1:00 Rest

Get Fit

Min 20 – 31

AMRAP x 11 (AMRAP – Reps)

50/40 Calorie Row

40 Toes to Bar

30 Hang Power Cleans #115/85

Max Ring Muscle Ups in remaining time
Today is all about gymnastics capacity after massive amounts of fatigue. Race through the first 3 movements to earn time on the bar. Once you get there, be smart about how you’re breaking up sets to avoid blowing up completely prior to time running out. Your score is total MU reps. If you Don’t have MU, you can modify to Banded Strict Muscle Ups, low Ring Transitions, or even Jumping MU. Modify TTB volume in order to complete in 4-5 sets, same with Hang Power Cleans should be a moderate weight, but able to be completed in about 3-5 quick sets.

Get Strong

Min 40 – 56

Power Clean (E2MOM x 8
4 – 4 – 3 – 3 – 2 – 2 – 1 – 1)

You can make the call on whether you want to hit these reps in singles or as T&G sets. Either way you’re building to a couple heavy singles to end it. The lengthy window for each set should encourage you to go heavy today