CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
4 Rounds
:30 on / :30 off
Row for Distance
Increase output each round
then
10 Air Squats
20 Mountain Climbers
10 Empty Bar Front Squat
20 Mountain Climbers
10 Hang Squat Cleans
Get Fit
Min 25 – 50
25:00 Running Clock (Time)
500/450m Row
21 Front Squat #135/95
500/450m Row
15 Front Squat #185/125
500/450m Row
9 Front Squat #235/155
In remaining time establish a 3RM Front Squat
The Barbell will come from the floor today, so the Clean may also be a limiting factor! The RX weights might be a bit crazy for many of you, that’s on purpose. You should be figuring out how to grind through weights that make you a little uncomfortable. The 21s should be done in 3 or less sets, the 15s and 9s might be 1-4 sets. Choose your weight accordingly. Consider capping the metcon portion at 15 minutes, allowing time to work on the lift to follow.
The 3RM also comes from the floor. A Squat Clean will count as the first FS rep in the metcon and lift portion of any set.