CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

2 Wall Walks into :10 HS Hold

10 Barbell Strict Press

5 OHS w/ :02 Pause in the bottom

Get Fit

Min 20 – 32

3 Rounds for Time (Time)

15 Thrusters #75/55

5 Wall Walks

15 Overhead Squats #75/55

5 Wall Walks

12 Min Cap
The Barbell is intentionally light to encourage big (probably UB) sets of both Thrusters and OHS. The real challenge becomes controlling the heart rate and shoulder fatigue heading into the second round and beyond. You need to average about a minute per station or better to finish under the cap – pace this strategically based on your strengths.

Get Strong

Min 42 – 56

Back Rack Lunge (14 Minutes to complete:
10 – 10 – 10 – 10 – 10 (5/leg))

-Barbell comes out of a rack. Alternate legs stepping backwards and controlling

the knee to the ground. Each rep on the way up should be a smooth step back to

center – make sure the weights allow for that.