CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

10 Push Ups

10 Overhead Squat w/ :01 Pause in

Bottom

Get Fit

Min 25 – 50

E5MOM x 5 – SOLO (5 Rounds for time ↓ shorter is better)

15 Lateral Bar Burpees

12 Strict HSPU

9 Squat Snatch #155/105
-These should be considered “moderate effort” intervals – which would allow your output to be somewhat consistent across the 5 rounds. Burpees should be paced and smooth, not going so hard that your pressing ability for the HSPU is badly affected. The Squat Snatch should be smooth singles, and don’t be surprised when the barbell feels way heavier or more unstable than expected coming off

the first two movements. Choose your weight wisely.

Scoring: record each time to complete each round

AMRAP x 25 – PARTNERS (AMRAP – Rounds & Reps)

7 Lateral Bar Burpees

5 Strict HSPU

3 Squat Snatch #155/105
Alternate full rounds