CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

Tabata

:20 on/ :10 off

Bar Hops

Muscle Cleans

Wall Facing Handstand Hold

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds and Reps)

Climb the Ladder

1 Power Clean #155/105

10 Double Unders

1 Wall Walk

Reps Increase…

2 PC / 20 Doubles / 2 WW, 3/30/3, 4/40/4, etc
Transitions are going to be your best friend in this workout. Trying to stay calm and collected as you move from one station to the next early on will be important. The reps will build quickly and by the halfway point you’ll be in deep, so no need to come out too hot. PC can be singles or T&G as you see fit. Watch the Wall Walk standard today, don’t let your hands move before BOTH feet are on the wall.

Get Strong

Min 41 – 56

Power Clean (Every 40 seconds x 10
Complete 1 Rep
Then
5 Minutes to complete 3 attempts at a Heavy Double)

Every :40 is not a typo, it’s 3 reps per 2:00 – 15 total across the 10:00 build. The extra :10 is nice to change weights and take an extra breath and will make a difference in the build. Then take some decent shots at the double, drop and reset. Both reps should be done in less than :20 to count today.