CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

100m Run

5 Strict Pull Ups

5 Muscle Snatch

5 Hang Power Snatch

Get Fit

Min 26 – 50

Running Clock (AMRAP – Reps)

AMRAP 4

200m Run

20 Chest to Bar Pull Ups

Max Power Snatch #135/95

3:00 Rest

AMRAP 6

400m Run

25 Chest to Bar Pull Ups

Max Power Snatch #135/95

3:00 Rest

AMRAP 8

600m Run

30 Chest to Bar Pull Ups

Max Power Snatch #135/95
The Run/CTB should take around half (or maybe a little more) of the AMRAP each time. Then the Snatch can be singles or mix in some T&G sets if you’re feeling extra motivated today. The rest time is long on purpose to keep intensity up across the three AMRAPs.

Scoring: combine all snatches across all three AMRAPs