CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Row

*Use this row to find your workout pace, you should be able to

get close to half the calories in this window.

-Then-

2 Rounds:

8 Muscle Clean

8 Kipping Knee Raises

8 Wall Ball Thrusters

-Then-

1 Round

6 Power Cleans- Warm-Up weight

6 Toes to Bar

6 Wall Balls

Get Fit

Min 20 – 36

For Time (Time)

30 Power Cleans #155/105

40 V-Ups

50 Wall Balls #20/14

80/60 Calorie Row

16 Min Cap
Cleans should be smooth singles and everything after should

be done in manageable sets, 2-5 sets on the V-Ups, 2-5 sets on

the Wall Balls, and a steady pace through the majority of the

Row up until a strong push to finish. Your legs and pull are

going to be taxed, so do what you can to recover in the first :30

sec. of your row and then settle into your pace. If it will take you

longer than 5 min to finish the row scale back the calories. You

should be able to hit 5+ Cleans per minute to use the RX

weight.

Get Strong

Min 45 – 57

Deadlift (E4MOM x 3 – 10 Reps)

This is only 3 x 10, so the volume is not crazy – but all three sets should be tough with working weights. T&G reps WITHOUT bouncing the barbell. Control the last rep back to the ground, no dropping from the top!