CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

200m Run

50 ft Lunge Steps

Get Strong

Min 20 – 30

Back Rack Lunge (E2MOM x 5
Complete 8 Reps (4/leg)
)

This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the true working sets. Only go as heavy as you can stand up to center with one smooth step, and no bouncing the knee off the floor.

Get Fit

Min 42 – 55

5 Rounds for Max Reps (AMRAP – Reps)

1:00 ON, 2:00 OFF

10 Thrusters #75/55

Max Overhead Lunges #75/55
The weight is supposed to be light, as it gives you a shot to go UB on the Thrusters and straight into the Lunges in place (forward or reverse). Some of you will hold on to the Bar for the full minute. Some will drop after the Thrusters (which should always be UB) and that’s okay! If Barbell OH Lunge is too tough, complete Thrusters then hold a single plate OH and complete the Lunges.