CrossFit Covalence – CrossFit

Warm Up

Min 0-12 For Quality

2 Rounds

200m Run

15 Air Squats

5 Inchworms + Push Up

Get Fit

Min 27 – 52

5 Rounds for Time (Time ↓ Shorter is Better)

5 Front Squats #225/155

25 Wall Balls #20/14

200m Run

2:00 Rest

25 Min Cap
These are intervals of sorts. Start with 5 heavy but UB Front Squats to open each round, hopefully 25 UB Wall Balls (no more than 2 sets), straight into a hard 200m Run effort. The 225/155 weight will be challenging for many, but is just a suggestion. This is one day where an extremely rare “RX+” might be appropriate for the strongest athletes to go a bit heavier there, and of course for the majority of others to scale as far back as needed. Coach will determine whether the Bar comes from the floor or a rack based on logistics.