CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

TABATA Bike

20” ON / 10” OFF – 4 Rounds

Then

3 Rounds

20 Single Unders

10/Side KB Goblet Lateral Walks

50’ KB Goblet Carry (25’ D&B)

Get Fit

Min 20 – 36

E4MOM x 4 (4 Rounds for time)

25/20 Calorie Bike

60 Double Unders

10 Front Squats #155/105
You should find a pace that allows for close to a

minute of rest each on the 4 rounds. The Front

Squats should be done UB for as long as possible.

DU shouldn’t take longer than 1:00. Scale back

the reps if needed. Bike Calories shouldn’t take

longer than about 1:30. Try 20/16 if the bike is

going to hold you back.

Score: record your time to complete each round

Get Strong

Min 44 – 56

Front Squat (12:00 minutes to establish a 3RM)

Play this however you feel is best to build. You’ll

be plenty warm after the metcon so getting up to

your first challenging set within 5 mins won’t be

too hard. You should take a solid 3-4 heavy

attempts to establish that 3RM beyond your warm up/building sets. Your midline is going to be taxed after those Front Squats; focus on a solid brace with each rep/breath.