CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:30 Row

:30 Air Squat

:30 Rest

Get Fit

Min 20 – 36

Running Clock (Time)

2 Rounds

12/9 Calorie Row

12 Thrusters #95/65

2:00 Rest

2 Rounds

12/9 Calorie Row

9 Thrusters #115/85

2:00 Rest

2 Rounds

12/9 Calorie Row

6 Thrusters #135/95

16 Minute Cap
-This is not guaranteed that you finish under the cap if you play this casually – and that’s totally fine for today if you go a bit heavier than you’re used to. I think a solid goal is to choose three Thruster weights that you just stay UB on. Anything beyond that including total time, row pace, transition time, etc – is just a bonus.

Get Strong

Min 45 – 55

Push Press (10 minutes to establish a 3RM)

Your Push Press is ready to build on

coming off the Thruster piece. Ride that momentum to a solid triple for the day!