CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30″ ON / 30″ OFF

Row for Meters

Increase effort each round

then

2 Rounds

10 Kip Swings

10 Muscle Cleans

10 Push Press

Get Fit

Min 20 – 38

E6MOM x 3 (3 Rounds for time)

500m/450m Row

25 Pull Ups

10 Clean & Jerks*

*Weights

R1: #135/95

R2: #165/115

R3: #195/135
These should be treated like intervals, but not with “all out” type efforts. The Row shouldn’t interfere with the bigger sets of Pull Ups too much. The C&J should be singles from start to finish for just about everyone. Modify the weight as needed to have a chance to finish the final set of 10 reps…

Scoring: record your time to complete each round

Get Strong

Min 45 – 55

Clean and Jerk (10 minutes to establish a heavy double)

You’re just riding the momentum from the previous piece, however you may need to change your style up a bit. You’re going from barbell cycling to very deliberate one-at-a-time type reps. The double should be done in :20 or less for it to “count”.