CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:30 Bike

:30 Burpee Broad Jumps

:30 Rest

Get Fit

Min 25 – 50

5 Rounds for Max Rounds & Reps – SOLO (AMRAP – Rounds & Reps)

3:00 ON / 2:00 OFF

9 Burpee Pull Ups

12 DB Snatch #50/35

12/9 Calorie Bike
Continue where you leave off each round for one total AMRAP. Try to use a Pull Up bar that allows you to jump and pull with one continuous motion – not to have to do a full kip swing each rep. The DB Snatch should be UB or no more than 2 sets in later rounds. The Bike can be pushed or backed off as needed depending on where you are in the workout.

AMRAP x 25 – PARTNERS (AMRAP – Rounds & Reps)

Rotate complete movements:

9 Burpee Pull Ups

12 DB Snatch #50/35

12/9 Calorie Bike
-P1 completes Burpee PU, then P2 does the DB Snatches, then P1 Bikes, P2 Burpee PU, etc…