CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:20 on / :40 off

Bike for Calories

Increase efforts each round

Complete 5-10 Kip Swings / Pull Ups during rest

Get Fit

Min 20 – 32

2025 Mayhem Classic Event 5 (Time)

For Time

30/24 Calorie Echo Bike

30 Bar Muscle Ups

30/24 Calorie Echo Bike

12 Minute Time Cap
-You can set yourself up with any variation of this workout, ex: 30 Cals, 15 BMU, 30 Cals, or something that sets the rep scheme up to better reflect your current skill level.

You can choose any machine for the Calories and any MU or Pull Up variation.

This is about intensity today, so modify for success!

Get Strong

Min 42 – 56

Power Clean (E2MOM x 7 – 1 Rep of Complex)

Complex:

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

-Start at a moderate weight and build to a working single for the day. Focus on cycling the bar quickly, the fewer the pauses in each position, the less overall time under tension per complex…