CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on :30 off

Row (increase effort each round) then

2 Rounds

:30 on :30 off

Burpee Pull Ups

Get Fit

Min 16 – 38

5 Rounds For Time (Time)

200/150m Row

12 Chest to Bar

12 Burpees to 6″ Target

30 Second Rest

16 Min Cap
The :30 Rest is just enough to get you back to your Rower and ready to match your pace from the previous round.

The Row shouldn’t just be a recovery tool today… Pull Ups can be broken into 2-3 fast sets if needed, but Burpees should be smooth and straight through.

Get Strong

Min 45 – 57

Back Squat (E2MOM x 6
3-3-3-3-3-3)

First two sets: Moderate weight

Second two sets: Mod/Heavy

Last two sets: Hard and challenging triples