CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:30 Row

:30 Wall Balls

1:00 Rest!

Get Fit

Min 28 – 50

Running Clock: For Time (Time)

2,000m Row

Rest until the 15:00 mark then…

40 Front Squats #225/155

22 Min Cap
Your row should be an attempt at a PR (or even just a recent PR, maybe not all time). This is one of the most challenging benchmarks out there if you give it a true effort. Some will try to come out fast and hang on, others will build to their challenging pace by the midway point then try to send to the finish. Many will come out wayyy too hot and be in survival mode in the back half. Biggest thing is that you try to stay efficient with your stroke and avoid complete meltdown. If you can’t finish in 10 mins, go for a shorter distance to have a target.

At the 15:00 mark, you will have 7 minutes to complete 40 Front Squats from the floor.

The RX weight should only be used if you can do 10+ reps unbroken at this weight when fresh!

2k Row (Time)

Max Effort 2k Row
Enter your row time here