CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Bike

3 Rounds

:20s Forearm Plank

6 Pogo Burpees Over Line

6 Tall Cleans

Get Strong

Min 20 – 38

Bench Press (18 minutes to complete:
5 – 4- 3 – 2 – 1 – 1 – 1)

Kicking off class with a good ole’ Bench session.

Warm up with a couple super light sets of 10 before

getting ready to hit your first set of 5, which should

be at a moderate weight. Start the build to a heavy

singles from there.

Get Fit

Min 47 – 55

AMRAP x 8 (AMRAP – Rounds and Reps)

25 (50′) Shuttle Runs

25 Lateral Bar Burpees

Max Squat Clean and Jerk #155/105
If we’re looking at the times here, the shuttle runs

should be roughly 3 minutes, the burpees should

be roughly 2 minutes, leaving you with about 3

minutes to work through as many squat clean and

jerks are possible. At that point, those reps will

definitely be quick singles. Try to not walk away

from the bar.