CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2:00 on Machine of Choice

then

3 Rounds

5 Kip Swings + 3 Kipping Pull Ups

5 Strict Press + 3 Push Press

Get Fit

Min 20 – 36

4 Rounds (AMRAP – Reps)

2:00 ON / 2:00 OFF

12 Pull Ups

12 S2OH #115/85

Round 2: 9 Pull, 9 S2OH

Round 3: 6/6

Round 4: 3/3
-Each round is basically a 2:00 AMRAP. Accumulate as many reps as you can following the rep scheme, then rest 2:00.

The scheme will descend each round by 3 reps, potentially allowing you to stay UB for more sets across the entire workout.

Start each round fresh at the beginning of the Pull Up set.

Get Strong

Min 44 – 56

Push Press (12 Minutes to complete:
6 x 3)

Only have about 2:00 per set. Make descent jumps in the first couple sets towards some heavy triples.