CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

4 Lateral Burpees Over KB

6 S-KB Goblet Squat Clean

8 Jumping out Kipping Pull Ups

Get Fit

Min 20 – 36

AMRAP x 16 (AMRAP – Rounds and Reps)

10 Burpee Box Jump Overs 24/20″ 5 Bar Muscle Ups

3 Squat Cleans #205/145

1:00 Rest
The best athletes will crack 5+ rounds on this workout, you should make sure you’re set up to at least finish 4.

That might mean modifying the BMU or weight on the Squat Cleans. The Cleans should be heavy singles, but all 3 within a minute should be the goal.

Get Strong

Min 44 – 54

Hang Clean (10 minutes to establish a 1RM)

You’ve already lifted somewhat heavy in the

conditioning, continue on from there 1 rep at a

time from the Hang position.