CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

20 Jumping Jacks

20 Lateral Squats (10/side)

10 Single Arm Ring Rows (5/side)

Get Fit

Min 16 – 30

For Time (Time)

15 – 25 – 35

Wall Balls #20/14

Burpees to Plate

Pull Ups

14 minute time cap
Many of you should consider this an AMRAP, so don’t worry about being capped. Pick a strategy in terms of breaking up movements and try to stick to it as best you can. The ascending rep scheme always makes things tougher to plan for. Burpees to Plate can take about as much time or more as a Bar Facing Burpee, due to the pause and standing tall at the top of the rep, so many will spend about half their total time on that movement alone.

Get Strong

Min 38 – 52

Paused Front Squat (E2MOM x 7 – 3 Reps)

7 sets of 3, all 21 reps should have a 2-3 second controlled pause in the bottom position without losing tension. This will limit how heavy you go but put a strong emphasis on tempo, balance, and positions.