Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:30 on / :30 off

Row for Calories – increase efforts each

round

then

2 Rounds

50 Single Unders

12 Alternating DB Snatch

Get Fit

Min 26 – 50

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

30/24 Calorie Row

90 Double Unders

10 Power Snatch #115/85

1:00 Rest
The Row and DU should be paced in a controlled manner, which allows you to cycle the Snatches at a reasonable pace. This might mean some T&G reps, or even just singles from start to finish w/ minimal pause between reps.

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

12/9 Calorie Row

30 Double Unders

6 Power Snatch #115/85
Alternate complete rounds with partner.