CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

8 Knees to Elbows (or Knee Tucks)

8 Medball Squat Cleans into Wall Ball

Get Fit

Min 20 – 36

For Time (Time)

3 Rounds for Time

15 T2B

200m Run

Then right into

3 Rounds for Time

25 Wall Balls #20/14

200m Run

16 Min Cap
The T2B sets should be done in 1-3 efforts each time. They don’t need to be overly broken up given how much recovery time you’ll have during the Runs.

On the WB, open each set with at least half the reps – don’t try to play it safe and be overly strategic.

Get Strong

Min 42 – 57

Front Squat (E3MOM x 5 – 5 Reps)

-Every 3 minutes you’ll hit one challenging set. Make sure you have a reasonable weight on the bar for your first set of 5 and continue to build from there – ensuring your last set is your heaviest 5 for the day.