CrossFit Covalence – CrossFit

Warm Up

Min 0-12

400m Run

into

AMRAP 6

6 Boot Strappers

12 Line Hops

6 Plate Full Raise 2.5-5#

Plate Full Raise

si=hk2fwsJfBmWptrM2

Then start working up to Metcon weight for S2OH and go over Crossover Tips.

Get Fit

Min 20 – 35

3 Rounds for Time (Time)

50 Air Squats

100 Crossover Single Unders

20 Shoulder to OH #135/95

15 Min Cap
Try to complete the 50 Squats straight through

without moving your feet each round. Crossover

volume may need to be modified if it will take you

longer than 2:00 to complete. Sh to OH should be

done in 1-3 sets. Modify reps to 10-15 if you want

to give the RX load a shot but it might be just a

little out of your comfort zone.

Get Strong

Min 44 – 56

Back Squat (12 minutes to complete:
4 – 3 – 3 – 2 – 2 – 2)

Building to a heavy double for the day. 4s can be

moderate in weight, but every other set should be

at a “working weight” with a very gradual increase

as you go