CrossFit Covalence – CrossFit

Warm Up

Min 0-12

30/24 Calorie Row

Dynamic WU:

25′ Knee Hugs into Lunge w/ Reach

25′ Yoga Push Up and Inchworm

25′ Lateral Lunges

25′ Backwards Bear Crawl

25′ Figure 4

25′ High Knees and Butt Kickers

(or coaches choice of movements)

Get Fit

Min 20 – 35

E3MOM x 5 (AMRAP – Reps)

100m Run

20/16 Calorie Row

Max Overhead Squats #115/75
There is no rest between the 3:00 windows so be

sure to factor that in when you’re doing your

Overhead Squats. Aim to have about 1 minute on

the barbell each round!

Scoring: record only your overhead squats. Do not record any calories as reps.

Get Strong

Min 44 – 56

Overhead Squat (E3MOM x 6
5 Reps with 2 second pause at bottom)

Each rep will have a distinct pause in the bottom.

This will limit the overall load you’ll be able to put

on the bar, but you’ll get a ton of time under tension

in the most vulnerable and unstable positions. Make sure to warm those wrists up!