CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

:20 on / :20 off

Hollow Rocks

Jumping Squats

Scap Pull Ups / Dead Hang

Get Fit

Min 20 – 38

E3MOM x 6 (6 Rounds for time)

12 Toes to Bar

10 DB Front Squat #50/35s (double DB)

8 Strict Pull Ups
Your goal is to finish each round sub 2, giving you plenty of time to recover and come close to repeating your effort.

Even though its DB FS today, you can use any weight or implements that allows to complete all 10 reps UB for all 6 rounds.

The hanging work can be scaled a number of ways including V-Ups, Sit Ups, or Knee Raises on the TTB. The Pull Ups should remain strict but can be assisted as needed.

Scoring: record time to complete each round

Get Strong

Min 44 – 56

Front Squat (12 minutes to build to a heavy single)

Build for a while using 3s and 2s. Switch to singles when you think you only have 3-4 attempts left near the end of the allotted time.