CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

then

3 Rounds

4 Inchworm + Push Up

12 Alt Reverse Lunges

then

Wall Walk skill work

Get Fit

Min 20 – 30

AMRAP x 10 (AMRAP – Reps)

10 Wall Walks

100 Plate OH Walking Lunge Steps #45/35
To say shoulder fatigue (and your overhead position) will be the limiting factor here would be an understatement. Try to be efficient on the Wall Walks, not just on the way up, but move very quickly back to the floor once you reach the top of the rep. The OH Lunge Steps can be in lanes or a bit free flowing as floor space permits. You’re looking to complete the full 100 reps before heading back to the Wall with whatever time you have remaining. Only some of the Class super heroes will get a single Lunge in R2.

Get Strong

Min 42 – 56

Clean and Jerk (POWER C&J
EMOM x 8: 1 Rep
E2MOM x 3: 1 Rep)

Singles from start to finish. Only add weight if you feel like your technique is mostly staying intact. Don’t go heavy if your movement patterns are falling apart. Push or Split Jerk is fine today based on your abilities.