CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

5 Rounds

:30 on / :30 off

Row for Cals – Increase effort each

interval

then

2 Rounds

10 Kang Squats

5 Burpees

Get Fit

Min 20 – 32

For Time (Time)

21-15-9

Push Ups

Calorie Row

Sumo DLHP #95/65

12 Min Cap
This should be a shorter workout in

general, the 12 minute cap being overly friendly to get everyone to finish. The goal for all should be modifying their way to a sub 10 time.

Get Strong

Min 41 – 56

Bench Press (E3MOM x 5
10 – 10 – 5 – 5 – 5)

Starting with a couple higher reps sets – which should still be at working weights (not a warm up). Then add a big chunk of weight for the 5s and continue to build. If you are feeling good and want to add an extra set if there’s time left – go for it!