CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

1:00 Row (R1 Slow / R2 Fast)

1:00 Rest

1:00 Kang Squat w/ Empty Barbell

1:00 Rest

Get Strong

Min 18 – 38

Running Clock (AMRAP – Reps)

4 Rounds of:

30″ Max Row for Calories

30″ Rest

30″ Max Back Squats @ BW

30″ Rest

Then

8 Minutes to Establish a 5RM Back Squat
*RX Back Squat weight will be your bodyweight today. Scale that to something you’re confident with if that’s too heavy to rep out each round. Your score will be total reps between the Calories and Squats. Athletes can share equipment with a stagger start or starting on different movements. As soon as the 4 rounds are complete, athletes should start their 5RM build – shooting for 3-4 sets in that 8 min window.

Scoring: All Calories and Back Squat Reps Combined

Back Squat (Enter your 5RM Back Squat weight here)

Get Fit

Min 45 – 54

For Time (Time)

150 Double Unders

75 Wall Balls #20/14

9 Min Cap
This is a sprint. Don’t try to pace this one. Go for broke on the WBs and hang on with the rope, see what happens!