CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

3 Inchworms + Push Up

100m Run

12 Air Squats / PVC OHS / Empty Bar OHS

Get Fit

Min 20 – 35

EMOM x 15 (Checkmark)

:45 ON / :15 OFF

1. Wall Walks

2. Heavy Carry*

3. Overhead Squats #135/95
*The “Heavy Carry” should be 15′ down and back distance. It can be Sandbag Hug, Farmers, Plate Pinch,

or any other coaches choice. There is no RX weight.

-The format is to accumulate reps of each movement for close to the full :45 seconds in each minute window. The :15 is for a quick rest and transition to the next movement. You can also rotate in a team of 2 or 3 if needed. later in the workout you might be taking longer breaks before starting the next movement or strategic rests in the middle of the :45. Do what you can to maximize the work you complete! Scale the OHS as necessary, opening with a double digit set should be doable.

Get Strong

Min 44 – 56

Overhead Squat (E2MOM x 6
3 Reps with 3″ pause at bottom of last rep)

-Your shoulders and bottom position should already be fully warmed up from the workout, so you can start at a moderate OHS weight and continue to build gradually from there.