CrossFit Covalence – CrossFit

Warm Up

Min 0-12

30/24 Calorie Bike

-Then-

AMRAP 6

8 Scap Pull Ups

8 Jump Squats

8 PVC Overhead Squats

Get Fit

Min 20 – 35

AMRAP x 15 (AMRAP – Rounds and Reps)

2 Rope Climbs

10/8 Calorie Bike

15 Wall Balls #20/14
-You should be going for 5-8 rounds depending on how good your Rope Climbs are and if you choose to keep the WB UB. The goal today is just to keep you moving across the 15 minutes. Modify RC to 5 Strict Pull Ups, or if 2 RC will hang you up, just do 1 if you are wanting to work on the skill.

Get Strong

Min 46 – 56

Overhead Squat (E2MOM x 5 – 3 Reps w/ 3″ Pause )

EACH OHS rep should have a full :03 pause in

the bottom. You don’t need a ton of weight, it’s

more about time under tension in the most

challenging positions. Build gradually across the

5 sets.