CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Steady Bike Ride

increase pace slightly each minute

3 Rounds

4 Inchworm + Push Up

8 Squat Jumps

Get Fit

Min 20 – 32

3 Rounds for Max Reps (AMRAP – Reps)

1:00 Calorie Bike

1:00 Rest

1:00 Burpee Box Jump Over 20″

1:00 Rest
You can use any bike or machine available for this piece today. We are looking for three really hard efforts. With that in mind you need to save at least something in the legs and lungs for the BBJO – but your score is an accumulation of total reps, so calories is your money maker.

Warm Up

Min 44 – 56

Split Jerk (Every 90 seconds x 8 – 1 Rep)

Start at a moderate weight that you can stick your footwork at consistently. Then begin a gradual build across the reps. 8 singles to build to something heavy for

the day.