CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Dynamic WU:

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

Get Fit

Min 20 – 50

EMOM x 30 (AMRAP – Rounds)

1. Burpees Over Rower

2. Calorie Row

3. Alternating DB Snatch #50/35

Level 4 – 15 Burpees / 20/16 Cal Row / 20 Alt

Snatch

Level 3 – 12 Burpees / 16/12 Cal Row / 16 Alt

Snatch

Level 2 – 10 Burpees / 12/10 Cal Row / 12 Alt

Snatch

Level 1 – 8 Burpees / 10/8 Cal Row / 10 Alt Snatc
This is a challenge for those who like to take it to the limit. Choose a version of the EMOM that you think you can finish and hold on for 30 minutes. If you are too ambitious and come up short along the way, rest the entire next minute and drop down a level to continue on.

Scoring : If you complete all rounds as prescribed, enter your Level as your rounds.

If you had to drop down a level during the workout, enter in the lowest level you were able to maintain and complete.