CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Slow on Machine of Choice

then

3 Rounds

8 Hang DB Snatch

8 Lateral Box Step Ups (4/leg)

8 Push Ups

Get Fit

Min 26 – 50

12 Rounds – SOLO (AMRAP – Rounds & Reps)

1 Min ON / 1 Min OFF

4 S-DB Devils Press #50/35

8 Alternating DB Snatch #50/35

12 S-DB Box Step Overs 24/20″
-You’ll continue where you leave off each time for one continuous AMRAP score.

Use the same DB for all movements. You may need to get creative in terms of how you’re holding the DB on the Step Overs to minimize grip fatigue.

Scoring: All rounds and rep completed across all 12 rounds

AMRAP x 24 – PARTNERS (AMRAP – Rounds & Reps)

4 S-DB Devils Press 50/35

8 Alternating DB Snatch 50/35

12 S-DB Box Step Overs 24/20″
Switch working athletes OTM for one combined score for both partners.