CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

100m Run

16 Mountain Climbers

10 Plate Ground to Overhead

Get Fit

Min 20 – 36

4 Rounds for Time (Time ↓ Shorter is Better)

400m Run

20 V-Ups

20 DB Snatch #50/35

16 Min Cap
If one or more of these movements generally slows you down, you might not get this one done under the cap – but that’s okay! You’ll have had plenty of touch points on the movements for today. You can dictate the overall intensity through your run efforts.

Get Strong

Min 46 – 56

Hang Power Snatch (EMOM x 10 – 2 Reps)

-Build gradually and focus on the fast pull under WITHOUT moving your feet wider than your normal squat position. Start light and build. Looking for quality more than heavy weights.