CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30/25 Calorie Row

30 Air Squats

30 Lunges

Get Fit

Min 15 – 45

EMOM x 30 (Checkmark)

Min 1: 16/12 Calorie Row

Min 2: 12 DB Goblet Squats #70/50

Min 3: 12 DB Goblet Box Step Ups 24/20” w/ #70/50
You should be able to finish each station in under :50 to give you a moment to breathe and transition to the next movement.

The Squats and Step Ups should be fine, but the Row will take a little effort each time. Feel free to scale back the Calories and/or weight on the Squats/Step Ups to ensure you get to work across all 10 rounds.

You can also use a KB in place of a DB.