CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

10 DB Good Mornings

4 Inchworm + Push Up

then

2 Rounds

10 DB Snatch

5 Lateral DB Burpees

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds & Reps)

24 DB Hang Snatch #50/35

4 Burpee Muscle Ups

24/8, 24/12, etc..
-The Burpee MU increase by 4 reps each round. These should be ring, but can be bar MU if needed. The DB Hang Snatch do no need to be alternating. These sets should be fast and smooth, leaving plenty of time for the gymnastics. The Burpee

MU can also be Burpees Pull Ups (or

CTB) for equal effort – it will do the job pretty well too.

Get Strong

Min 40 – 56

Bench Press (E2MOM x 6 – 5 reps)

Each rep must have a pause at the top at the bottom of each rep!

Work to a heavy five reps for the day