CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

AMRAP 4

6 Kip Swings or Ring Rows

6 Air Squats

6 Barbell Strict Press

Get Fit

Min 20 – 32

For Time (Time)

21 – 15 – 9

Thrusters #95/65

C2B Pull Ups

7 – 5 – 3

Deficit HSPU 3/2″

12 Min Cap
Workout Flow:

21 Thrusters

21 C2B

7 HSPU

15/15/5, 9/9/3

Your heart rate is going to be through the roof pretty quickly. The key is to know how long to rest before attempting the Def HSPU. You can (and should) kip those reps, but the shoulders are going to be feeling it. Nothing here has to be unbroken, especially if that’s going to cause you to fall apart late in the workout.

The time cap feels long on paper, but this could creep up fast on athletes taking multiple breaks each movement – scale weights and gymnastics skills to allow for some bigger sets.

Get Strong

Min 42 – 54

Hang Clean (Every 90 seconds x 8 – 1 Complex:
1 Squat Clean + 1 Hang Squat Clean)

-Your Squat will be very warm coming off the metcon! While getting set up, hit a couple complexes above the weight used previously so that your first effort is at least moderate in weight. Continue to build gradually from there.