CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

200m Run

7 Kipping Pull Ups

7 Burpee Broad Jumps

Get Fit

Min 25 – 55

3 Rounds for Time (Time)

800m Run

10 Power Cleans #185/135

5 Rope Climbs

30 Min Cap
The Run pace can be at a full on training pace, or something more casual to give your focus to the in-gym movements. Cleans should be smooth singles, choose a weight you feel confident with. The Rope Climbs should be performed with a consistent technique – your actual time isn’t super important today. Multiple athletes can also share ropes when needed (or just stagger the start by 2-3 minutes). Lock in that foot clamp (of choice) and make sure you use the legs and hips to climb rather than the arms to pull.