CrossFit Covalence – CrossFit

Warm Up

Min 0-12

100m Run

10 Boot Strappers

10 Scap Pull Ups

100m Run

10 Up Downs to Target

10 Bent Over Rows

100m Run

10 Air Squats

5 Strict Pull Ups

Get Fit

Min 18 – 38

For Time (Time)

800m Run

21 Front Squats #135/95

21 Burpee Pull Ups

600m/15/15

400m/9/9

20 Min Cap
Push the early portion of each run, then cruise the last 200m or so to have your legs ready for the big sets of Front Squats. Squats should be done in 1-2 sets each round. Burpee Pull Ups should be done on a bar you can jump and pull straight up without needing a kip swing (if possible). The descending rep scheme should help mentally as you grind through this piece today. If you are unable to do 10 UB at the RX load fresh this willbe too heavy for today, try 115/75. We have three different styles of Burpees coming up this week!

Get Strong

Min 48 – 56

Power Clean (E2MOM x 5
5 T&G Reps)

You have five chances to build to your heavy touch and go set of 5 Power Cleans. The first two sets should be pretty light, priming sets, then give it a go for the last two and see what you can hit!