Announcements

New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out!

Covalence Sweatshirt/Hoodie Order Form

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

30 Single Unders

10 Ring Rows

4/leg Spiderman Lunge

30 Single Unders

10 Kip Swings

5/leg Lateral Lunges

30 Single or 20 Double Unders

3 Negative Pull Ups

10 Box Step Ups

Get Fit

Min 20 – 30

Every 2:30 x 4 (4 Rounds for reps)

35 Double Unders

10 Strict Pull Ups

in remaining time

Max DB Box Step Ups 20″ with #50/35s
-Today’s piece is just a primer to get your legs moving and ready for some heavy Back Squats to follow. You should be able to get through the 35 DU and 10 Strict PU in 1:00 or so, Which will give you about 1:00-1:30

on the DB Box Step Ups. Modify the number of PU if needed, or use a band assist to complete the reps. On the Step Ups, it is a 20″ box for all today.

Get Strong

Min 40 – 56

Back Squat (E2MOM x 8
5-5-3-3-2-2-2-2)

-This is a heavy day. You have only the 5s to get up to speed, then we need consistent and heavy triples and double the rest of the way.