CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Tabata x 4 Rounds

:20 on / :10 off

Row

Tabata x 3 Rounds

:20 on / :10 off

Pike Press

V-Up

Up Downs over Rower

Muscle Cleans

*Rotate through each movement until you complete 3 rounds each

Get Fit

Min 20 – 44

6 Rounds – SOLO OR PARTNER (AMRAP – Reps)

2:00 ON / 2:00 OFF

8/6 Calorie Row

6 Burpees Over Rower

6 Strict HSPU

Max Power Cleans #165/115
Its a bit of a sprint to the Barbell each round. With equal work/rest you can push your limits where you know you won’t fail. If the sHSPU are a limiting factor, just allow yourself two opportunities to accumulate reps up to 6 total before moving on.

PARTNER WOD

The main workout is both individual and partner. Individuals can have their own equipment or share. Partners would just add their total Cleans together for a combined score.

Get Strong

Min 46 – 56

Power Clean (10 Minutes to establish a heavy Triple)

The 10 min build starts 2:00 after the completion of the

workout. Use that time to start grabbing extra weights and be ready to go. The triple can be drop and reset or T&G, your call today!