CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200-200-200m Row

9-12-15 Burpees to 6″ target

Get Fit

Min 20 – 35

5 Rounds for Time (Time ↓ Shorter is Better)

15/12 Calorie Row

12 Burpees Over Rower

12 Chest to Bar Pull Ups

15 Min Cap
-You need to average under 3:00 per round, which is not automatic for everybody. When needed, modify the rep scheme so that you can keep a reasonable output across the majority of the workout. 75/60 Calories, with 60 Burpees and Pull Ups is relatively low volume in general – so we expect the pace to be pushed!

Get Strong

Min 44 – 56

Hang Power Clean (E2MOM x 6
5 Reps)

-Of the 6 sets, the first 3 should be the moderate build, the second three should be heavy and challenging!