Announcements

Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day.

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

10/8 Calorie Row

10 DB C&J → 10 DB Snatches → 10 DB Thrusters

Get Fit

Min 22 – 51

Running Clock… (AMRAP – Reps)

AMRAP x 12

100/85 Calorie Row

– Then –

2 – 4 – 6 – 8 – 10…

Single Arm Devils Press #50/35

Anchored Sit Ups

Rest 5:00

AMRAP x 12

100/85 Calorie Row

-Then-

2 – 4 – 6 – 8 – 10…

DB Sumo Deadlifts #50/35

T2B
If you thought Thursday was just your active rest day, you might want to look away – this one is going to challenge you physically and mentally. We have two AMRAPS both attacking the Posterior chain and Midline. You’re going to need to be okay with going much slower than normal on your Row pace (but not too slow) to have energy on the couplets to follow. For the anchored Sit Ups, your feet slide under the DB handles.

Scoring: total reps of DPs, Sit-Ups, Deadlifts & T2B completed