CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

3 Rounds

10 Muscle Cleans

10 Alternating S-Leg V-Ups

Get Fit

Min 20 – 34

For Time (Time)

600-400-200m Run

21-15-9 Hang Power Cleans #135/95

21-15-9 T2B

14 Minute Cap
The Run pace should be a big focus here. The weight for the Cleans and even T2B should be done in 2 sets or less each round, making the cycling of the in-gym reps quite fast. T2B can also be Knee Raises or TKF if you want to keep the intensity a big higher here.

Get Strong

Min 44 – 56

Push Jerk (E2MOM x 6
5 – 5 – 5 – 3 – 3 – 3)

The 5RM is about a solid dip/drive and consistent barbell cycling. You shouldn’t stop in the front rack to reset on any of the reps after the first one. The 3RM is different, as the focus is on heavier weights. Feel free to pause and hit each rep one by one if you can’t receive the heavy bar and drive straight back up with it.