CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

:30 on :30 off

Bike For Cals

then

2 Rounds

6 Burpees

9 Jumping Squats

Get Fit

Min 18 – 38

5 Rounds – SOLO (4 Rounds for calories)

2:00 ON / 2:00 OFF

6 DB Man Makers #35/20s

Max Calories on Bike in remaining time
Man Maker = 1 Push Up on DBs, Single Arm Row, Straight into Squat Clean Thruster

Grab a pair of DBs you think you can complete all 6 Man Makers in under :60 no matter what.

You’ll hop right on your Bike (or other machine) after and accumulate calories. You score will be total calories across the 5 rounds

AMRAP x 20 (AMRAP – Rounds and Reps)

4 DB Man Makers (share a pair of choice)

12/9 Calorie Bike
Alternate full rounds as fast as possible

Get Strong

Min 46 – 56

Back Squat (EMOM x 10 – 1 “working” rep)

Start above 70%-ish and build.

You’re not finding a 1RM, but consistently hitting high percentage singles with minimal recovery time