CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

1:00 Bike

:30 Hollow Bar Hang

8 Empty Bar Muscle Cleans

Get Fit

Min 20 – 32

6 Rounds for Max Reps (AMRAP – Reps)

1:00 ON / 1:00 OFF

12 Toes to Bar

Max Burpees to Target
Each round open up with 12 Toes to Bar (should be 1-2 sets), then complete as many Burpees to Target (same pull up bar) as possible in the remaining time. Take a full minute off and repeat. If TTB break down but you want to keep fighting, you can just cap yourself at :30 of effort per round and then go straight into some fast paced Burpees to finish.

Scoring: count only burpees!

Get Strong

Min 40 – 56

Power Clean (E2MOM x 8 – 3 TnG Reps)

You have 8 sets of 3, and they all need to stay

T&G throughout. Start at a moderate weight and

focus on the technical side of barbell cycling for the

first few sets, then gradually increase the weight to

hit at least 3-4 really challenging “working sets”