CrossFit Covalence – CrossFit
Warm Up
Min 0-12
3 Rounds
100m Run
10 Empty Bar Thrusters
10 Push Ups
5 Strict Pull Ups / Ring Rows
Get Fit
Min 20 – 50
30 Minute Running Clock – SOLO (AMRAP – Rounds and Reps)
AMRAP 20
9 Bar Facing Burpees
6 Thrusters #115/75
3 Ring Muscle Ups
Then
10:00 to Establish a 3RM
Front Squat from the Floor
The AMRAP might seem like the rep scheme is small enough to go unbroken for a long time, but in actuality, all three movements with quickly acquire fatigue in a similar area, the triceps (and shoulders). The press up from the Burpee, the lock out of the Thruster, and the Dip portion of the Muscle Up will all become challenging quick. Focus on a strong leg drive to finish the OH portion of the Thruster, and rely heavily on the kip during the dip portion of the RMU
30 Minute Running Clock – PARTNERS (AMRAP – Rounds and Reps)
AMRAP 20
Alternate Full Rounds
9 Bar Facing Burpees
6 Thrusters #115/75
3 Ring Muscle Ups*
*You only have 2 attempts to complete the 3 RMU or any other variation (don’t hold your partner up)
Then
10:00 to Establish a 3RM
Front Squat from the Floor