CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 DB Strict Press 5/side

100m Run

5 Strict Pull Ups + 5 Dips

(or Ring Row / Push Up)

100m Run

Get Fit

Min 20 – 34

AMRAP x 10 (AMRAP – Rounds & Reps)

2 Wall Walks

3 Ring Muscle Up

4 Burpee Box Jumps 30/24″
-Your job is just to stay moving. The

constant transitions will give you plenty of time to breath between movements. Rep should stay “unbroken” for as long as you can – back to back WW, all 3 Muscle Ups, and steady BBJ. To accomplish that, modify to the nearest progression that allows you to keep it rolling.

Try and stay in the same area of the wall if you are doing Ring Muscle Ups to avoid getting kicked in the head while you’re upside down. Can sub to BMU if that’s easier for the class…or even Strict Pull Ups.

Get Strong

Min 46 – 56

Hang Power Clean (Every 1:15 x 8 (10 min) – 2 Reps)

HANG POWER CLEAN + JERK

Build across sets. Work on cycling the two reps consistently across the 8 sets. So, try to pause/reset in the same place each time (at the hip and/or in the front rack)