CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

100m Run

12 KB Taters

12 Hollow Rocks

Get Fit

Min 20 – 32

For Time (Time)

800m Run

60 Wall Balls #20/14

60 KB Swings #53/35

12 Minute Cap
This is an intentionally simple workout. Get it done fast while still focusing on quality of movement/ROM especially on the Wall Balls. This piece is essentially to prime you for the next piece to follow.

Get Strong

Min 45 – 55

Front Squat (AMRAP x 10)

10 Reps at #135/95 (95/65)

10 Reps at #165/115 (115/75)

10 Reps at #195/135 (135/95)

10 Reps at #225/155 (155/105)

10 Reps at #245/165 (165/110)

Continue adding #20/10lbs (#10/5lbs) for 10 reps

The Barbell comes from the ground, and a squat clean is allowed for the first rep of any set. The first weights are the RX and the weights in “()” is the secondary scaled option. Weights can be knocked back even further than that as needed