CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

8 Barbell Strict Press

Get Fit

Min 20 – 35

For Time (Time)

2 Rounds

10 Shoulder to OH #135/95

200m Run

Straight into

2 Rounds

10 Shoulder to OH #155/105

200m Run

Straight into

2 Rounds

10 Shoulder to OH #185/125

200m Run

15 Min Cap
The cap is a bit friendly, encouraging athletes to try for some more challenging weights in the final 2 couplets (especially the last 2 rounds). Many will scale, but don’t make it overly easy on yourself. It should take most more than one set to get all 10 reps by the halfway point and beyond.

Get Strong

Min 43 – 55

Push Jerk (12 Minutes to complete: 3 – 3 – 2 – 2 – 1 – 1 – 1)

Even though there isn’t an abundance of rest in each set, you can still build quite a bit across the 7 efforts. Beyond the first two sets, each lift should be at a somewhat challenging working weight – building from there as far as your body will let you today.