CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

10 Jumping Squats

10 Box Step Ups

Get Fit

Min 20 – 35

For Total Reps (AMRAP – Reps)

Running Clock:

0:00-2:00 Max Burpee Box Jump Overs 24/20″

2:00-4:00 Max Wall Balls #20/14

4:00-5:00 Rest

5:00-6:30 Max Burpee Box Jump Overs 24/20″

6:30-8:00 Max Wall Balls #20/14

8:00-9:00 Rest

9:00-10:00 Max Burpee Box Jump Overs 24/20″

10:00-11:00 Max Wall Balls #20/14

11:00-12:00 Rest

Start at 12:00: For Time

12 Burpee Box Jump Overs 24/20″

24 Wall Balls #20/14
You need to establish a consistent pace early on with the BBJO. They shouldn’t mess you up so bad that you can’t hit reasonable sets of Wall Balls. Also, even with the rest built in – it’s not much. You should be able to pick right up on the same rhythm coming off the 1:00 break.

Scoring: all reps accumulated from the timed rounds.

Get Strong

Min 42 – 56

Back Squat (14 Minutes to Establish a Heavy Single)

We have done a lot of Squatting this week. Be honest with how your body and energy is feeling when it comes to making weight jumps as you build. Remember a “Heavy Single” will be different for everyone since it’s simply based on perception.