CrossFit Covalence – CrossFit

Warm Up

Min 0-12 For Quality

4 Rounds

:30 on / :30 off Row for Distance – Increase output each

round

then

3 Shuttle Runs

10 Front Squats

3 Shuttle Runs

10 Push Press

3 Shuttle Runs

10 Thrusters

all w/ empty bar

Get Strong

Min 20 – 30

Squat Clean Thruster (Every 30 seconds x 20 (10 minutes) – 1 Rep)

You have 20 reps across the 10 minutes. Start super light and build, focusing on speed out of the bottom and timing the press. Work to a challenging single that

should help prime you for the upcoming metcon.

Get Fit

Min 40 – 52

3 Rounds for Time (Time ↓ Shorter is Better)

500/450m Row

15 Thrusters #135/95

12 Min Cap
-The cap is not there so that you can struggle on your Thrusters and stand around. It’s there to save you from mistakes. The Thrusters should be done in no more than 2 sets each round – which means the majority of athletes need to scale their weight to something moderate yet still uncomfortable. Ride the line on the Rower of bringing some intensity without crushing your legs and limiting your output on the barbell.