CrossFit Covalence – CrossFit

Warm Up

Min 0-12

1:00 Bike

10 Bootstrappers

10 Banded Pull Aparts

10 Scap Push Ups

1:00 Bike

10 Wall Ball Squats

10 Banded Strict Press

:10s Bottom of Push Up Hold

1:00 BIke

10 Wall Ball Thrusters

5 Push Up Negatives (3 sec lowerr)

Get Fit

Min 24 – 52

3 Rounds for Time – SOLO (Time)

50 Wall Balls #20/14

30 Hand Release Push Ups

10 Squat Cleans

R1: #135/95

R2: #155/105

R3: #185/135

28 minute cap
This is a beast of a workout, with lots of places to hit the metaphorical “wall”. Wall Balls should be done in 10s or bigger throughout. The Hand Release cannot become worming push ups – it’s better to switch to an elevated box push up if proper positions cannot be held on the floor. The Squat Cleans should be done in singles from the start, choose weights that won’t reach the point of failure even on the last barbell.

AMRAP x 28 – PARTNERS (AMRAP – Rounds and Reps)

60 Wall Balls

40 Hand Release Push Ups

20 Squat Cleans #135/95*

*Increase by #20/10 every round
One athlete works at a time, switch working athletes at any point.