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CrossFit Covalence – CrossFit

Warm Up

Min 0-12

1:00 Row easy pace

then

3 Rounds:

:30 Row- Increase pace each round

10 Air Squat

5 Inchworm + Push Up

Get Fit

Min 18-37

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
-If your going to break up the Wall Balls, keep it to one fast strategic move. It’s better to stay UB, transition quickly, and then slightly back off your Row pace to keep making progress. Stopping progress at any point isn’t a good plan in this piece.

DB C&J: Must complete 5 reps on one arm then switch and do 5 reps on the other side.

Get Strong

Min 47 – 57

Clean and Jerk (Every 30″ x 10 – 1 Rep
+
EMOM x 5 – 1 Rep)

-Your legs will be ready for this following the Open retest. Use these every :30 intervals to dial in your Clean and Jerk Technique, you can use any style.

Choose a moderate load and either stay there or make a few increases as you go.