CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 Calorie Row

10 Empty Bar Strict Press

10 Good Mornings

Get Fit

Min 20 – 38

For Time (Time)

2 Rounds

15/12 Calorie Row

10 Push Press #135/95

15/12 Calorie Row

20 KB Swings #53/35

2:00 Rest

For Time

30/24 Calorie Row

20 Push Press

30/24 Calorie Row

30 KB Swings

18 Min Cap
Workout Flow:

You will complete the first part twice then rest then complete the final part. Your score is the total time to complete everything.

In the first part, the Row looks like “the rest” – but the pace you’re able to hold makes a huge difference in this piece. Push Press should likely be UB and the Swings 1-2 sets. On the Chipper to finish, you can back down the Row pace a bit at that point to focus on bigger WL sets. Don’t be afraid to scale the weight!

Get Strong

Min 45 – 57

Overhead Complex Work

Push Jerk (E2MOM x 6 – 1 Rep of Complex)

Complex: 1 Clean + 2 Push Press + 3 Push Jerk

Start at or around your metcon weight and build from there. The Clean is pretty much a non-factor, its just giving you some credit for working from the floor. Your Push Press limits and shoulder endurance will be what holds you back near the top sets.