CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:20 Bike

:20 Rest

:20 Alternating S-Leg V-Ups

:20 Rest

:20 PVC (or empty bar) OHS

:20 Rest

Get Fit

Min 25 – 55

E3MOM x 10 (10 Rounds for time ↓ shorter is better)

9/6 Calorie Echo Bike

6 Toes to Bar

3 Squat Snatch #165/115
The goal is to bring enough effort to each round. Both the Bike and TTB are completed in about :60 combined. That leaves plenty of time for three Snatch reps – which should be smooth drop and reset. You should have more than :30 rest each of the 10 efforts – choose a weight that allows you to consistently cycle the Snatch reps in both technique and time.

Scoring: record each time you complete each round