CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Steady Bike/Row

then

2 Rounds

10 Air Squats

10 Kip Swings

10 Push Ups

then

Barbell Warm Up of choice

into building to moderate Clean Complex

Get Fit

Min 26 – 50

6 Rounds – SOLO (Calories)

3:00 ON

1:00 OFF

1 Clean Complex*

6 Ring Muscle Ups

Max Calories on Bike OR Rower
Clean Complex: 1 Squat Clean + 2 Hang Squat Cleans

Each rounds starts with a heavy Clean Complex, building in weight across the 5 attempts. Then immediately going into 6 Ring Muscle Ups or 6 reps of the hardest upper body pulling variation you can complete (RMU/BMU, CTB, Strict Pull Up, Pull Ups, etc.). With time remaining you’ll accumulate calories on a Bike or Rower (Bike is default option). In your short rest window, you’ll make your weight change for the next round.

AMRAP x 24 – PARTNERS (AMRAP – Rounds and Reps)

Alternate Full Rounds

1 Clean Complex*

1 UB Set of Ring Muscle Ups

10/8 Calorie Bike or Row
*Clean Complex = 1 Squat Clean + 2 Hang Squat Cleans

-You’ll have multiple scores with your partner, a total of your Clean Complexes, and a total amount of Ring Muscle Ups (scaling can be the same as above Get Fit). Try to share one barbell unless you have unlimited space and resources. Weights can be changed by non-working athlete while other partner is on Rings or Machine. Score is total completed Clean Complexes + total Ring MU.