CrossFit Covalence – CrossFit
Warm Up
Min 0-12
15/12-12/9-9/6
Calorie Row
12-9-6
Russian Kettlebell Swing
Goblet Squat
Goblet Floor Press
Get Fit
Min 25 – 45
AMRAP x 20 (AMRAP – Rounds and Reps)
15/12 Calorie Row
10 Push Ups
5 Hang Squat Clean Thrusters #135/95*
*Increase Hang Squat Clean Thrusters by 2 reps every round!
The challenge on this piece will be the increasing reps on the barbell. Because it is from the hang, it makes doing singles a challenge, so plan to conserve energy so you can maintain “bigger” sets on the barbell.
Scoring: count each completed round like normal + leftover reps from the current round.
Ex: if you finish with 11/13 SCTh your score would be 4 + 36.
Cash Out
Min 50 – 56