CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Steady on Bike/machine

2 Rounds

15 Air Squats

5 Burpees

Get Fit

Min 20 – 34

For Time (Time)

1000m Row

50 Burpees over Bar

50 Front Squats #135/95

14 Min Cap
Expect the row to take between 4-5

minutes. We suggest capping the row at 5:00. Move steady through the 50 Burpees and then go for big sets on the 50 Front Squats.. because you’re finished after that!

Get Strong

Min 45 – 55

Walking Lunges (E3MOM x 4 – 50 ft Walking Lunges)

Use whatever weight you want. Make it difficult and that you have to fight for the 50 ft.

Your “reps” will be your steps, keep them even, should be pretty consistent across all four rounds.