CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

5 Shuttle Runs

10 Burpees

then

2 Rounds

10 Muscle Cleans

10 Jumping Pull Ups

Get Fit

Min 28 – 50

For Time (Time)

27 Power Cleans #135/95

12 Bar Muscle Ups

3:00 Rest

21 Power Cleans

9 Bar Muscle Ups

3:00 Rest

15 Power Cleans

6 Bar Muscle Ups

3:00 Rest

9 Power Cleans

3 Bar Muscle Ups

22 Min Cap
This piece should encourage you to push your limits in terms of barbell cycling and gymnastic capacity. The very best should open each rounds of Cleans with a smooth T&G set before finishing the steady singles. The BMU should be in 1-3 reasonably quick sets in the first two rounds. The extensive rest time should allow the heart rate to come down and grip to rest a bit to give a good push in the following effort. Choose Clean weights to prioritize intensity. BMU can be a jumping version today if needed, or a challenging Pull Up variation with a similar rep scheme.