CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

10 Kip Swings

10 RDLs

8 Scap Pull Ups

8 Muscle Cleans

6 Kipping or Strict Pull Ups

6 Power Cleans

Get Fit

Min 22 – 52

5 Rounds (AMRAP – Rounds and Reps)

1 Max Touch N Go Set of Power Cleans (at 75% BW)

1 Max Set of Chest to Bar

Rest as needed between sets
Approach this like the CrossFit Benchmark “Lynne” from a couple months ago.

You should be able to open with 10+ Cleans to use the weight for the workout.

C2B should be 10 reps at a minimum to gain any kind of meaningful volume. If you cannot hit 10+ over and over, modify to a different variant like regular Pull Ups or a challenging Ring/Bar Row option. Volume and intensity are our friend today as you’ll likely take multiple minutes of rest between sets.

Finish all 5 rounds in 30 mins or less.