CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2:00 Row or 400m Run

then

2 Rounds

8 RDLs

8 Hang Muscle Clean

2 (:05) HS Hold into slow negative

Get Fit

Min 22 – 38

For Time (Time)

60/48 Calorie Row

then

8 Rounds

6 Hang Power Clean #135/95

6 Strict HSPU

16 Min Cap
After the Row buy-in this is designed to be done in small UB chunks over and over. Choose a weight that allows for that on the HPC. The sHSPU might turn into multiple sets – which is fine, just hoping to avoid singles if possible. Scaling on the sHSPU can be less reps per round or standing/seated DB Strict Press to keep you moving throughout the workout.

Cash Out

Min 48 – 54

AMRAP x 6 (AMRAP – Reps)

50 Ab Mat Sit Ups

Max Wall Walks in remaining time
This should be a challenging but fun way to end class. The Sit Ups will add fatigue to your midline and force you to be fast and efficient on each Wall Walk rep. For those who do well on Wall Walks, hold the competitive standards and practice cycling reps under fatigue. For those still building up the skill and capacity, choose a modification/standard for yourself that you’ll try to reach no matter how tired you get. Set yourself up for success here. Score is total Wall Walks.