CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

8 Burpees

10 Air Squats

12 Hollow Rocks

Then

2 Rounds (empty bar)

8 Deadlifts

8 Muscle Cleans

8 Front Squats

8 Strict Press

12 Days of Christmas (Time)

12 Days of Christmas

Muscle Up

Overhead Squats #115/85

Snatches #115/85

Pistols

C2B

Burpees

Wall Balls #20/14

Russian KB Swings #70/53

T2B

S2OH #115/85

Hang Cleans #115/85

Deadlifts #115/85

Time Cap: 40:00
It’s that time of year again!!!

Start slow with this great workout, it becomes a slog right around the Wall Balls and KB Swings.

Adjust the barbell weight to be able to flow from the Snatches right into the OHS without having to drop the barbell. Same for the DL, Cleans and S2OH.