CrossFit Covalence – CrossFit

Warm Up

Min 0-12

100m Run

:15 Deadhang

100m Run

10 Kip Swings

100m Run

10 Kipping or Strict Pull Ups

Get Fit

Workout #1: Min 23 – 37

Workout #2: Min 49 – 54

5 Rounds for Max Reps (AMRAP – Reps)

200m Run

1 Max Set of “Pulling Gymnastics”*

1:00 Rest
*Today is a choose your own adventure, your options include:

Ring or Bar Muscle Ups

CTB Pull Ups

Kipping Pull Ups

Strict Pull Ups/Chin Ups

After your Run you get one opportunity to hit a “max set” before your rest. You should be going for a set of 5+ on Muscle Ups, and 10+

on Pull Ups variations, even if you need some assistance. There is plenty of extra time in Class today to work on some of your gymnastics skills before the workout begins.

14 minute Cap

AMRAP x 5 – Max Calories (Calories)

50 Hang DB Clean & Jerks #50/35

Max Calorie Row in remaining time
-You do not need to alternate on the Hang DB C&J, but you can. You shouldn’t need to break the 50 more than twice, otherwise if you think you might, scale the DB weight.