CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

15/12 Calorie Row

10 Empty Bar Front Squats

then

2 Rounds

10 Kip Swings

10 Push Ups

Then

BMU Progression

Get Fit

Min 20 – 36

3 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 4

2:00 Rest

20/16 Calorie Row

15 Front Squats #135/95

Max Bar Muscle Ups in remaining time
-Don’t underestimate those Front Squats coming off the Row. It’s not about the weight, but the volume and time under tension in the front rack. That will make the BMU much less enjoyable to follow. Try to grab a set of BMU right away after the FS, then take a rest (if there’s time) before hitting another decent chunk of reps – don’t rest on the transition, hit a set,

then rest for a while again… Score

Get Strong

Min 46 – 56

Back Squat (10 Minutes to complete
5 – 5 – 5 – 5)

The legs will be more than ready for some heavy squatting. One light to moderate set, one moderate to heavy set, one heavy set, one last set to play by feel.