CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

3 Rounds

10 A-Jumps to a plate

10 Up-Downs

Get Fit

Min 20 – 34

For Time (Time)

100 Wall Balls #20/14*

*Every 2:00 until completion (inc 0:00)

10 Burpees (target)

Time Cap: 14 minutes

Rx+: 15 Burpees (target)
You have 7 – 2:00 rounds to try and finish the workout, and most of you should well before that.

The Burpees should always take less than :60, if you think that will be a problem knock it back to 8 reps or maybe even less.

The WB can be done in as many sets as it takes, breaking often with short rest might be a good strategy for many of you to keep the heart rate in control as much as possible. Goal is sub 10 on this!

Get Strong

Min 44 – 56

Bench Press (12 minutes to complete all sets
12 – 10 – 8 – 4 – 2)

Use each set to gradually increase the weight. Should take you around 2:30 per set, including the rest.