CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
3:00 Slow Bike
Then
Clean Barbell Warm Up
(progression of coaches choice)
Get Strong
Min 20 – 50
E2MOM x 15 (30 min total) (Checkmark)
10/7 Calorie Bike
1 Power Clean
-This is more of a lifting session than anything else. 15 Reps under some fatigue to build to a heavy single. The Calories should be done in :45 or less each round – giving plenty of time to transition, set up, and lift. Then of course make your weight change either during
your rest, or coming off the bike each round.