CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

12/10 Calorie Row

10 Barbell RDLs (R2 Muscle Cleans, R3

Power Clean)

10 Barbell Strict Press (R2 Push Press,

R3 Push Jerk)

Get Fit

Min 26 – 48

AMRAP x 22 – SOLO (AMRAP – Rounds and Reps)

10/8 Calorie Row

10 Power Cleans #135/95

10 Shoulder to OH
Try to stick to 2:00-2:30+/- rounds for as long as possible. 8-10 rounds is a challenging goal for many, but 6 rounds should be the minimum. If you don’t think you can get there – scale the weight back.

AMRAP x 22 – PARTNERS (AMRAP – Rounds and Reps)

8/6 Calorie Row

8 Power Cleans #135/95

8 Shoulder to OH
Alternate Full Rounds. Push the pace hard when it’s your turn knowing you’ll get a decent chunk of rest