CrossFit Covalence – CrossFit

Warm-up

Min 0-12

R1: 100m Run, 8 Burpee Box Step Ups, :20s Front

Squat Hold

R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats

R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front

Squats at a light weight

Get Fit

Min 20 – 50

5 Rounds for Time (Time)

400m Run

15 Burpee Box Jump Overs 24/20”

10 – 8 – 6 – 4 – 2

Front Squats

2 Minute Rest

Cap: 30 Minutes
Each round starts with the 400m Run and 15 BBJO.

R1 you’ll complete 10 FS, R2 8 FS, and so on ending with a heavy double. You choose the weights from start to finish – building as you go. Don’t be afraid to make each set challenging! The Barbell comes from the ground, and a Squat Clean is permitted for the first rep. With the 3:00 rest window, your intensity should be quite high on each round – race to that barbell! The Cap is 30 mins, but it can be a bit loose today if you need a couple extra mins to finish.