CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Alternating Tabata

Air Squats

Ring Rows

8 Rounds (4/each movement)

:20 on / :10 off

Get Fit

Min 22 – 34

AMRAP x 12 – Climb the Ladder! (AMRAP – Reps)

2 – 4 – 6 – 8 – 10..etc

Bar Muscle Ups

Front Squats #175/125

12 Min Cap
Athletes should feel confident in their variation/weight in both movements before kicking this off. It’s okay to break either/both early on – but not get completely stuck anywhere. The BMU can be banded or jumping variations if needed, or another challenging upper

body pull.

The FS weight should be something you can comfortably complete 5+ reps of at a time. The bar comes from the floor.

Scoring: all reps completed

Get Strong

Min 45 – 57

Front Squat (Every 90 Seconds x 4 – 3 Reps
EMOM x 6 – 1 Rep)

ALL Reps with a FULL 2 Second Pause at Bottom.

The triples should be at moderate weights as you build. The Singles OTM shouldn’t be crazy heavy – it’s more about what weights you can hit without caving in the bottom – not a true max.