CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

3 Rounds

5 Kang Squats

5 Burpee Pull Ups

then

3 Rounds

10 Wall Balls (can be light)

:10-:15 Ring or Box Support

Get Fit

Min 20 – 44

AMRAP x 24 – SOLO (AMRAP – Rounds & Reps)

60 Wall Balls #20/14 to a 10/9′ ft Target

8 Ring Muscle Ups

10 Wall Walks
Play to your strengths on this piece. If RMU will be what slows you down, consider scaling the reps or maybe doing 4 reps before the Wall Walks and 4 reps after the Wall Walks to break the set up.

AMRAP x 24 – PARTNERS (AMRAP – Rounds & Reps)

80 Wall Balls #20/14 10/9′

10 Ring Muscle Ups

12 Wall Walks
Split reps anyway with your partner.

Cash Out

Min 50 – 55

Sandbag Hold (Time)

Max Hold!!!

We’ve got five minutes to pick a sandbag and hold for as long as possible. You can drop it and take breaks if you need but try and pick it back up quickly.