CrossFit Covalence – CrossFit

Warm Up

Min 0-12

30/24 Calorie Row

then

4 Rounds:

4 Inch Worms

4 Ring Rows

4 PVC Pass Throughs

4 PVC Overhead Squats

Get Fit

Min 20 -36

200 Reps For Time – SOLO (Time)

1:00 Max Overhead Squats #95/65

1:00 Max Pull Ups

1:00 Max Calorie Row

1:00 Rest (and writing down your reps)

Time Cap: 16 minutes
200 Reps will be a running accumulation between all three exercises. If your first round you complete 15 OHS, 20 Pull Ups and 20 Calorie Row then your current score is 55 reps.

You get 4 Rounds to try and complete all 200 reps. You will need to hold a 50+ rep per round pace to hit the time cap so adjust and modify the weight or exercises accordingly. You can sub in Ring Rows or Jumping Pull Ups if needed.

300 Reps For Time – PARTNERS (Time)

1:00 Overhead Squats #95/65

1:00 Pull UPS

1:00 Calorie Row

Cap: 21 minutes
Alternate full 1:00 stations with a partner.

Partner 1 will start with OHS, Partner 2 will do Pull Ups while Partner 1 rests, then Partner 1 will Row, etc.

Get Strong

Min 44 – 56

Overhead Squat (12 minutes to establish a 3RM)

Obviously the bar shoulder from the rack or blocks. Stick with triples from start to finish. You should be able to get to your 3RM in 5-7 sets.