CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

250m Row

1 Set Strict HSPU (Max 10 reps)

:30s Rest

Get Fit

Min 16 – 36

E4MOM x 5 (AMRAP – Reps)

400m Run

Max Sets of 5 Thrusters #115/75
-If the run is taking longer than 2:30, we suggest scaling the distance.

You must go unbroken on the sets of 5 on the Thrusters today, so don’t pick up the bar

until you’re ready. There is no rest

between these rounds, so time your last set of Thrusters accordingly.

You MUST drop the bar and reset after the fifth rep.

Scoring: total reps completed

Get Strong

Min 46 – 56

Thruster (EMOM x 10 – 1 Thruster)

Build across the 10 minutes to a heavy single thruster for the day. The barbell comes from the ground!