CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike

into

3 Rounds for Quality

6 DB Arnold Press (warm-up weight)

6 DB Deadlifts

6 Box Step Overs

Get Fit

Min 18 – 36

For Time (Time)

30 HSPU

30 Alternating DB Snatch #50/35

30 DB Box Step Overs 24/20″ #50/35

2:00 Rest

20/20/20

2:00 Rest

10/10/10

18 Min Cap
You can kip the HSPU today as long as you have good control on the descent. It’s not worth crashing on your head over and over. Hold the DB any way for the step overs.

Get Strong

Min 46 – 56

Snatch (EMOM x 10 – 1 Rep of Snatch Complex)

Complex: 1 Power Snatch + 1 Squat Snatch + 1 OHS

Hit several complexes with an empty barbell. Start light as these complexes should be done in UB sets, building across the 10 efforts.