CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds for Quality

200m Run

10 Box Step Ups

10 Hang Muscle Clean

10 Strict Press

Get Fit

Min 20 – 35

2 Rounds for Time (Time)

400m Run

30 Box Jump Overs 24/20″

15 Hang Clean and Jerk #155/105

15 Min Cap
The Run and BJO are not a major focus here,

they just play a role in building fatigue on the

Barbell reps. Your ability to cycle the C&J with

intent is the top priority, you should be able to

open the first set with at least 5 reps to use the

prescribed weight – otherwise scale it back enough

to avoid resorting to doubles or singles.

Get Strong

Min 44 – 56

Push Press (E2MOM x 6
10 – 5 – 5 – 3 – 3 – 3)

The set of 10 should be light and just focused on

timing and cycling the reps. From there you can

go back to your metcon weight and beyond as

you’re able to build across the remaining sets.