CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Steady Row

focus on tempo/stroke rate

then

3 Rounds

:30 Single Unders

:30 Barbell Strict Press/Push Press

Get Fit

Min 25 – 45

For Time – SOLO (Time ↓ Shorter is Better)

75/60 Calorie Row

into

4 Rounds

75 Double Unders

15 Push Jerk #155/105

into

75/60 Calorie Row

20 Min Cap
The second Row effort should be a lot harder than the first. Kick things off with a pace that won’t overly disrupt your ability to knock out bigger sets of Double/Single Unders. The Push Jerks should be done in 1-3 sets each round, more like 1-2 for the first round. Modify weight accordingly.

AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps)

100 Calorie Row

Right into

4 Rounds

100 Double Unders

20 Push Jerk #155/105
One athlete works at a time, switch any time. If/when the team finishes the 4 Rounds, start over back on the Rower.