CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 Jumping Jacks

10 Air Squats

10 Empty Bar Hang Power Snatch

10 Push Ups

Get Fit

Min 22 – 34

For Time (Time)

30/24 Calorie Row

12 Power Snatch #135/95

30/24 Calorie Row

12 Overhead Squats #135/95

30/24 Calorie Row

12 Squat Snatch #135/95

12 Min Cap
There’s not enough barbell reps that would require you to overly pace the Row, so it’s expected that you’re done with each Row in under 2:00. The PS and SS can be single, but should be straight through. The OHS should be 1-2 sets.

Get Strong

Min 42 – 57

Snatch (Every 90″ x 10 – 1 Rep)

Building gradually to something heavy for today. Singles starting above your metcon weight. You don’t have to chase a PR, being consistent with a high percentage of your best lift is important.