CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

5 Empty Bar Thrusters w/ pause in

bottom and top

5 V-Ups

5 Push Ups

Get Fit

Min 20 – 30

5 Rounds for Time (Time)

9 Thrusters #95/65

6 T2B

9 HSPU

6 T2B

10 Min Cap
You get 2 minutes or less per round. For some, both TTB and HSPU can be considered a high skill movement. Thrusters should be with a light enough weight that your shoulders survive both pressing movements – even when staying UB. TTB should be UB but 2 quick sets could work as well.

If you’re not as proficient with HSPU, keep the scale something you can move quickly through, such as HRPU.

Get Strong

Min 40 – 55

Front Squat (15 Minutes to complete:
5 – 5 then 5×3)

If you’re feeling up to it, we want you to go heavy today! The workout was short and to the point, so you should have some juice left to squeeze!