Announcements

Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day.

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

10 Good Mornings

5 Inchworm + Push Ups

20 bar Hops

10 Hang Muscle Cleans

10 Up Downs

8 Lateral Burpees over Bar

10 Hang Power Cleans

200m Run

Get Fit

Min 20 – 36

3 Rounds for Time – SOLO (Time)

15 Lateral Bar Burpees

15 Hang Power Cleans #135/95

600m Run

16 Min Cap
A true conditioning grind. Find your pace on the Burpees for all three rounds, stay as steady as possible. Be efficient on the way down – let gravity do its job. Hang Cleans should be in 1-3 sets max. Then each athlete will prioritize the Run as they see fit. Those who need to improve their running should take it a bit easier in the gym and hold a deliberate pace on the 600, try to shoot for about a 3:00 pace. Those who can Run in their sleep should crush the Burpees and Cleans and just use the Run as a bit of recovery for the next round.

AMRAP x 16 – PARTNERS (AMRAP – Rounds and Reps)

30 Lateral Bar Burpees

30 Hang Power Cleans #135/95

600m Run (together)
Split the burpees and cleans any way, one athlete works at a time.

Get Strong

Min 44 – 56

Hang Power Clean (12 minutes to establish a heavy single)

This is just a continuation of the workout. Give yourself some good recovery after the metcon before you stack weight on the bar and see where you get today. Really focus on staying over the bar in the hang and be patient to get the bar back to the upper thigh before you even think about pulling.