CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4:00 On Machine or 800m Jog

1:00/Side in Twisted Cross

then

3 Rounds

10 DB RDLs

10 Lateral DB Hops

5/5 Hang DB Snatch

then

Teach Burpee efficiency tips

Get Fit

Min 25 – 47

AMRAP x 22 – SOLO (AMRAP – Reps)

1:00 ON

1:00 OFF

5 Alternating DB Snatch #50/35

5 Lateral Burpees Over DB

10/10, 15/15, etc..
This is a simple couplet focused on movement efficiency from start to finish. The 1 on / 1 off interval style allows for you to maintain a slightly more intense pacing, but not an all out sprint. Pick up exactly where you leave off each round and continue to climb the ladder.

Scoring: Total Reps Completed

AMRAP x 22 – PARTNERS (AMRAP – Reps)

5 Alternating DB Snatch 50/35

5 Lateral Burpees Over DB

10/10, 15/15, etc..
Alternate working athletes OTM.

One continuous climb, 1 athlete works while the other rests. Switch every minute.