CrossFit Covalence – CrossFit

Warm Up

Get Fit

Min 20 – 35

4 Rounds for Time (Time)

50 Double Unders

8 Hang Squat Cleans #115/85

8/6 Strict Chin Ups

1:00 Rest

15 Min Cap
DU and Cleans should be done in 1-2 sets and smooth. Modify the load and or volume in order to do so. Chin Ups should be 1-3 sets, but not more than that, so take an extra moment during transitions to stay in control. Grab assistance if needed to get some solid strict work in today. Take this piece as a smooth and steady workout rather than fast and die. Keep everything in control. Fatigue will set in on the Chin Ups in the

later rounds but if approached well you should always be able to finish your sets.

Get Strong

Min 44 – 56

Paused Front Squat (E2MOM x 6 – 5 Reps)

Each rep should be a distinct pause in the bottom for :01 FULL second or more. This is about range of motion and positioning much more so than heavy weights.