CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3-6-9-12

Barbell Strict Press

Air Squats

Lateral Bar Hops

Get Strong

Min 20 – 32

Strict Press (E2MOM x 6 – 3 Reps)

Build weight across sets. Focus on bar path and really opening up that OH position – which will help on the Thrusters to follow.

Get Fit

Min 40 – 52

AMRAP x 12 (AMRAP – Rounds and Reps)

200m Run

15 Box Jump Overs 24/20″

10 Thrusters #135/95
ow could you modify this for yourself if you set 4 rounds as your goal in 12 minutes? Consider 3 to be your minimum but you want to push for 4. Runs need to be reasonably paced even coming off a set of Thrusters. BJO rhythm should be smooth and steady. Thrusters should probably be UB each round – choose weights accordingly! Push this piece.