Announcements

**Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now!

CrossFit Covalence – CrossFit

Warm Up

Min 0-15

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds

100m Run

150m Row

5 Burpee Box Jump Overs

Get Fit

Min 20 – 50

E5MOM x 6 (Time)

400m Run / 500m(450m) Row

12 Burpee Box Jump Overs 24/20″
Alternate between Running/Rowing each round (3 each). Treat this like 80%+ effort intervals, just stay shy of crossing past your threshold, otherwise you won’t find enough recovery time in each set to maintain intensity. Ideally you would work for about 3:00 and have 2:00 off each round – feel free to adjust the distances and/or Burpee reps to get close to that type of interval.

Score is slowest round