CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

12 Air Squats

10 Muscle Cleans

:10-:20 Ring Support

Get Fit

Min 22 – 36

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
An all time classic benchmark WOD. If you can complete this RX, give it a go!

Otherwise scale to something still challenging on both the Ring MU variation and the weight on the cleans.

Get Strong

Min 43- 57

We’ve been consistently doing heavy back squats and deadlifts each week for a long time and I think its time to add some variety and spice to our squat and pull training.

Don’t worry! We will still do the traditional deadlifts and squats but I will also be incorporating more odd object and single leg training just to keep everyone on their toes!

Sandbag Hold (Time)

Max Hold in 5 minutes!

Sandbag Squats (Weight)

At the 5 minute mark start the EMOM x 10

5 Squats

Hold the sandbag however you want. If you are doing the classic bearhug style, make sure during your squats the bag doesn’t sit on your thighs at the bottom.

Enjoy!