CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Min Slow on Machine

then Burgener Clean Warm Up

Get Strong

Min 20 – 35

Clean and Jerk (EMOM x 15 – Power Clean & Jerk – 1 Rep)

Sticking with Power Cleans today, but if you’re going to push your limits, you should be riding that line of the Squat near the end, and not failing because your feet are too wide. The Jerk style can be Push or Split as needed. Start at a moderate weight and make very gradual increases across the EMOM.

Get Fit

Min 47 – 55

AMRAP x 8 (AMRAP – Rounds and Reps)

10 KB Swings #53/35

5 Bar Facing Burpees

Reps Increase: 10/5, 10/6, 10/7, etc
Burpees increase by 1 rep each round. If class space is tight a lateral Burpee can be used for all as well. KB Swings should be unbroken every set, hang on to that KB.

Scoring: Rounds Completed + Leftover Reps