CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

100m Run

6 Plank to Down Dog

6 Bootstrappers

12 Plank Jacks

100m Run

10 Air Squats

10 Strict Press + 10 OH Hold

10 Bent Over Row

100m Run

6 Wall Balls

3 Pull Up Negatives

6 Thrusters

12 HS Shoulder Taps

Get Fit

Min 20 – 32

For Time (Time)

400m Run

40 Wall Balls #20/14

30 Pull Ups

20 Thrusters #95/65

80′ Handstand Walk (20′ increments)

12 Minute Cap
Feel free to rip through this as fast as you would like, sub 10 is a very reasonable goal for those somewhat confident with all 5 movements. Feel free to modify weights as needed but try to keep the volume intact. The cap will do its job in keeping this short and sweet – try to set yourself up to finish!

Get Strong

Min 41 – 57

Back Squat (16:00 minutes to establish a heavy single!)

Lots of time to Back Squat today! There are many ways to build to a heavy single, but starting this after a bunch of WB and Thrusters means you don’t need a ton of extra reps at lighter weights. You can open with a couple sets of 3 then 2s as you build. Take at least 3 shots at the single near the end.