Announcements

**Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now!

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Jog

then

3 Rounds

:30 Hollow Rocks

:30 Rest

then

PVC Pass Throughs

+

Burgener Snatch Warm Up (or other Snatch WU)

Get Fit

Min 20 – 43

4 Rounds for Quality (Weight)

EMOM x 5

1 Squat Snatch

5 T2B

1:00 Rest between EMOMs
This is the first time I’ve written a format like this. You’ll do a 5 Minute EMOM of 1 Snatch AND 5 TTB (same minute) followed by a 1:00 rest window after all 5 minutes are finished.

You’ll repeat that 4 total times. The 1:00 rest after each 5:00 of work is to allow you to change weights on the Snatch. Try to hit 5 successful reps at all 4 weights you choose – you’re not going for a heavy single, but consistency at tougher weights in the final EMOM.

Feel free to scale the TTB reps, or modify the movement to something different that won’t overly interfere with the Snatch.