CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

1:00 BIke

12 Long Step Lunges + Torso Twist

12 Good Mornings

Get Fit

Min 20 – 38

3 Rounds (Time)

30/24 Calorie Bike

30 Medball Box Step Ups 24/20″ w/ #20/14

20 Hang Power Cleans #115/85

18 Min Cap
Try to establish a wattage/rpm on the bike you’re confident with that allows you to move with intent on both the Step Ups and HPC to follow. This is actually quite a grinder of a workout for only being 3 rounds, so don’t get too concerned with rep speed – steady gets it done. Modify HPC weight if you are unable to cycle at least 5+ in a row.

Get Strong

Min 46 – 56

Strict Pull Ups (E2MOM x 5
1 Max Set*)

*If you have 7-10+ Strict Pull Ups on a regular basis feel free to weight it.

Your first set should be an actual test of max reps, so prepare yourself to GO TO FAILURE. The next two sets should be solid effort but don’t need to be a failure or anything. If you are going to weight it, choose one load and stick with it across all sets.

Use grips if needed.

Record your largest set