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

10 Lateral Squats

5 Up-Down

5 Kang Squats

10 Push Ups

Get Strong

Min 18 – 32

Back Squat (14 Minutes to establish a heavy triple)

-Starting off with the lift today to prime yourself for the OHS Ladder to come in the workout. Stick with sets of three throughout the build in the 14 mins.

Get Fit

Min 41 – 56

6 Rounds for Time (Time)

10 Lateral Bar Burpees

10 OHS

1:00 Rest

15 Min Cap
OHS Weights:

Rd 1 & 2: #95/65

Rd 3 & 4: #135/95

Rd 5 & 6: #165/115

These should be interval-esq – with the OHS UB for as long as possible. Feel free to modify the load to have more confidence in approaching the barbell coming right off a set of fast Burpees.