CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
AMRAP 5
Row for Distance – switch every :30 w/
partner
Complete 7 Air Squats during “rest”
Get Fit
Min 25 – 55
30 Min Running Clock – For Time – SOLO (Time)
2000m/1800m Row
Straight into Score is
21 Front Squat #135/95
15 Front Squat #165/115
9 Front Squat #195/135
Then
Find a 3RM Front Squat
The Row and 21-15-9 Front Squat should be done by the 20:00 mark at the very latest – giving plenty of time to go for the heavy triple to follow. Treat each piece separately, push the Row and FS sets like a workout of its own. You can use a rack for this particular piece.
30 Min Running Clock – For Time – PARTNERS (Time)
2500m Row
Straight into
30 Front Squat #135/95
20 Front Squat #165/115
10 Front Squat #195/135
Then
Find a 3RM Front Squat
-Split the Row anyway you want, same on
the FS reps. Both should establish a 3RM
to follow for a total.