CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

16 Lateral Box Step Ups (8/side)

16 Knee Push Ups (add tempo on the

way down)

8 KB RDLs (slow)

Get Fit

Min 20 – 30

AMRAP x 10 (AMRAP – Reps)

20 Clean & Jerk #185/135

800m Run

Max Clean & Jerk in remaining time
Pick a weight that allows you to have

time for at least a handful of reps on the back on of this piece. You should be able to cycle 5+ reps/min consistently to make that happen.

Scoring: All reps combined. Start run = 1 rep, finish run = 1 rep.

When you get to the max reps at the end you will start at 22 reps.

Get Strong

Min 40 – 50

Back Rack Lunge (Every 2:30 x 4
12 reps (6/leg))

-Weight should gradually increase across the sets. The heaviest set should still have total control on the way down and one smooth step forward on the way up. Alternate legs each step.