Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

10 Kip Swings

10 Barbell Thrusters

Get Fit

Min 20 – 35

10 Rounds for Time (Time)

2 Thrusters #155/105

3 Bar Muscle Ups

4 Box Jump Overs 30/24″

15 Min Cap
-These rounds should take :90 or less every time. The Thrusters should be UB, and so should the BMU for at least some of the rounds. If you can’t link any BMU together, consider scaling back the reps to 2. Transitions are your place to stay in control – pace this out strategically!

Get Strong

Min 44 – 56

Push Press (12 minutes to establish a 3RM )

Start at your Thruster weight and build based on feel. The bar come from the floor or the rack today!