Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

1:00 on Machine of Choice

8 Kip Swings

8 Barbell Muscle Cleans

Get Fit

Min 20 – 29

AMRAP x 9 (AMRAP – Rounds & Reps)

9 T2B

3 Hang Power Cleans #185/135

Reps increase:

9/6, 9/9, 9/12, etc
This is a very grippy workout! It’s recommended that you break the T2B early and often, as even doing 9 at a time will impact your ability to keep moving. You should be able to do 10 reps in a row at the weight you choose (fresh) for it to make sense in the workout today!

Get Strong

Min 40 – 55

Clean and Jerk (15 minutes to establish a heavy complex)

Complex: 1 Squat Clean + 2 Jerks (any style)

You’ll probably hit 7-10 decent reps of this complex. Make the first few on the moderate side and more about technique.