CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

200m Run

20 Walking Lunge Steps

15 Jumping Jacks

Get Fit

Min 20 – 38

3 Rounds for Time (Time)

10 S-DB Alternating Devils Press #50/35

20 Alternating DB Snatch #50/35

30 S-DB Box Step Ups 24/20″ #50/35

60 Double Unders

2:00 Rest

18 Min Cap
The Snatches should be 1-2 sets each time and the steps ups close to unbroken – choose your weight & box height appropriately. DU should take :60 or less even with multiple trips. Be slightly aggressive with the rep cycle speed since you’re getting a nice chunk of rest after each round.

Get Strong

Min 46 – 56

Front Rack Lunge (E2MOM x 5 – STEP BACK LUNGES
10 Reps (5/leg))

Take the bar from the floor today to get used to situating a heavy bar in the Front Rack for Lunges. You can build or maintain across sets.