CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

-Then-

3 Rounds

5 S-DB Sumo RDL

25′ Overhead DB Carry/ Arm

:20 Hollow Hold

5 Box Step Overs

Get Fit

Min 20 – 50

E3MOM x 10 (10 Rounds for time)

16 Hang DB Snatch #50/35

15 V-Ups

14 S-DB Box Step Overs 24/20″
-On the DB Snatch go 8 on one arm then 8 on the other.

V-Ups should be rapid fire in 1-2 quick sets (modify the number if needed).

Step Ups don’t need an aggressive pace, and you also don’t need a ton of rest each round if you move with control the entire workout.

Scoring: Record time to complete each round