CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

15/12 Calorie Row

25′ Bear Crawl

25′ Inchworm

10 Kip Swings

Get Strong

Min 18 – 28

Strict Press (E2MOM x 5
5-5-3-3-1)

-Since we are starting with the lift today, make sure you hit a few sets with an empty barbell and maybe your favorite OH mobility drill to make sure you’re as ready as possible for the build. The “heavy single” is more of just a primer for the higher rep Shoulder to Overhead to

come.

Get Fit

Min 36 – 52

4 Rounds for Max Reps (Calories)

AMRAP x 2

Rest 2:00

10 T2B

10 S2OH #135/95

Max Calorie Row
The T2B and Sh to OH should be done in 1 (maybe 2) sets each round – with a reasonably short transition.

That should leave you with around :60 (or hopefully : 45 minimum) on the Rower each round to give a good push. Modify the weight and/or TTB variation as needed Your score will be total Calories across the 4 rounds. For ease of logistics, athletes can

share equipment/space and go opposite each others rounds/rest.

Scoring: Total calories rowed across all four rounds