CrossFit Covalence – CrossFit

Warm Up

Min 0-12 For Quality

200m Run

then

10 Kip Swings

10 Pull Ups

10 Air Squats

then

5 Scap Pull Ups

5 Burpees

5 Russian Baby Makers

Get Fit

Min 20 – 32

For Time (Time)

21 – 15 – 9

Pull Ups

Lateral Bar Burpees

Overhead Squats #95/65

12 Min Cap
You need to be willing to hit the gas pedal on this one – which may require some modification. Pull Ups in 1-2 sets each round, Burpees steady moving straight through, and 1-2 sets on the OHS. Your goal should be figuring out how to finish in 10 minutes or less, even if that means a 15-12-9 variation for some.

Get Strong

Min 40 – 55

Back Squat (Every 2:30 x 6
4 Reps)

6 sets of 4, with a gradual build. The last 3 sets should be heavy and challenging! If you’re feeling good today, take

advantage.