CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

2 Rounds

8 Kipping Pull Ups

50 Single Unders

8 Empty Bar Front Squat w/ :02 pause in bottom

Get Fit

Min 20 – 50

E10MOM x 3 (3 Rounds for time)

800m Run

8 Ring Muscle Ups

80 Double Unders

8 Hang Squat Cleans (at BW)
Think of each round as two equal parts, the 800m Run then the three “in-gym” movements together.

The Run should be 4:00 or less, otherwise consider knocking the distance back a tiny bit.

The MU should be done in no more than 3 sets, which means you can modify the number of reps or the movement itself to complete these in under :90.

The DU should also be sub :90.

The HSC RX weight is your own Bodyweight, but can be modified to complete the reps in 1-2 sets each round.

You should be at least 2:00+ minutes of rest in each working window. If there are logistical issues, you can have half the athletes start on the in-gym movements and finish on the Run

Scoring: record your times to complete each round