Announcements

**Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now!

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

EMOM 8 (2 Rounds)

10 Barbell RDLs

10 Kip Swings

10 Muscle Cleans

10 Scap Pull Ups

Get Fit

Min 23 – 33

For Time (Time)

40 T2B

30 Power Cleans #155/105

30 Burpees (Target)

10 Min Cap
You should be able to complete 10+ reps of T2B at a time to be able to hit the stimulus of today’s workout. This should be short and fast, especially on the gymnastics sets. The Power Cleans should be singles for the vast majority of you. Some might get the idea to open up with a big T&G set, which is fine – but may cause more issues than it’s worth later while trying to finish up this piece. Modify to get in under this cap!

Get Strong

Min 42 – 56

Power Clean (14 Minutes to Establish a Heavy Single)

Everything about this lift is primed and ready to go. As you build to challenging weights, the big focus should be not jumping your feet out too wide to catch the barbell. Instead, think about pulling under with a similar foot width as a squat, but just stopping as short as you can. Failing a Power Clean should be because you competed a Squat Clean.