CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

200m Run

10 Ring Rows

5 Inchworm + Push Ups

10 Jumping Squats

Get Fit

Min 22 – 36

For Time (Time ↓ Shorter is Better)

10 Ring Muscle Ups

25 Power Snatch #95/65

75 Air Squats

25 Power Snatch

10 Ring Muscle Ups

14 Min Cap
-If you cannot complete the RMU in 3 sets or less, either knock the reps back or choose the most challenging upper body pulling option you can complete 10 reps

of. The Power Snatch should be a mix of T&G and maybe some singles at the end of the set.

Get Strong

Min 45 – 57

Overhead Squat (12 minutes to establish a heavy double)

-Overhead Squat will come out of the rack. For many this will be as much about skill/positioning and time under tension. For those confident with this lift, the OH

position is warm and ready to go, start your build!