CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike

Then

AMRAP x 6

6 Reverse Lunges

6 Ring Rows

6 Single Leg V-Ups

6 KB Sump Deadlifts

Then

Warm Up T2B and C2B

Get Fit

Min 20 – 36

4 Rounds for Time – SOLO (Time)

12 Back Rack Lunges #155/105

14 T2B

16 KB Swings #53/35

16 Min Cap
Try to complete each movement in UB sets for as long as you’re able to hold on. This might mean you need to take longer transitions which is fine. Try to maintain that across at least 2 of 4 rounds, then go ahead and start being more strategic as needed! Lunges can be in place stepping forward or backwards – or walking!

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

24 Back Rack Lunge Steps #155/105

28 Toes to Bar

32 KB Swings #53/35

One athlete works at a time, share reps any way.

Get Strong

Min 44 – 56

Power Clean (E2MOM x 6 – 3 T&G Reps)

Start at a moderate weight and get to working weights within the first few sets. You have plenty of time to rest and reset between lifts. If you feel good, then get aggressive.