CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

400m Run

then

3 Rounds

6 Medball Cleans

2 Inchworms + Push Ups

Get Fit

Min 26 – 50

Running Clock – SOLO (4 Rounds for reps)

0:00-6:00

1000m Row

Max Wall Balls #20/14

6:00-12:00

800m Run

Max Box Jumps 24/20″

12:00-18:00

1000m Row

Max Thrusters #95/65

18:00-24:00

800m Run

Max Wall Walks
The goal is to have about 2:00 or so on each of the movements after the Row/Run. That might mean you drop the distances slightly to give you time in later rounds when you might be a bit more fatigued.

Notice there is no rest built in, so be smart on how you finish each round and avoid “redlining”.

Record each rounds reps completed

AMRAP x 24 (AMRAP – Rounds and Reps)

P1: 400m Run + 500m Row

P2: AMRAP:

20 Wall Balls #20/14

20 Box Jumps 24/20″

20 Thrusters #95/65

10 Wall Walks
Switch each time one partner completes the 400m Run + 500m row and pick up where each other leave off in the AMRAP.