CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

3 Rounds

10 Calorie Row

10 Empty Bar Push Press

10 Empty Bar Front Squat

Get Fit

Min 25 – 47

3 Rounds for Time – SOLO (Time ↓ Shorter is Better)

30/24 Calorie Row

15 Thrusters #95/65

3:00 Rest

3 Rounds

20/16 Calorie Row

10 Thrusters #135/95

22 Min Cap
You don’t want to “not try” on the Row because you’re afraid of how the Thrusters will go – but there’s a healthy amount of pull back needed to make sure you can maintain intensity across each 3

round window. The Thrusters can be done in 2 sets each round as needed – but really check in with yourself on the Row and make sure you’re giving a true all around effort.

AMRAP – PARTNERS (AMRAP – Reps)

AMRAP 10

30/24 Calorie Row

15 Thrusters #95/65

2:00 Rest

AMRAP 10

20/16 Calorie Row

10 Thrusters #135/95
One athlete works at a time, share work any way.