CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

4 Inchworms + Push Up

8 Box Jumps

Get Fit

Min 20 – 36

4 Rounds for Time (AMRAP – Reps)

2 Min ON / 2 Min OFF

200m Run

Max Burpee Box Jump Overs 24/20″
Often times in workouts the Runs are forced to become recovery – not today!

Open each round with a near full effort 200m sprint right back to the box. The BBJO should become a test of efficiency to stay moving with the 1:00+ of time you have to accumulate reps.

Scoring: all BBJOs across all rounds

Get Strong

Min 44 – 56

Weighted Pull-ups (EMOM x 12
4×3, 4×2, 4×1)

You can use any implement to add weight to these Pull Ups.

Some athletes might not need any additional weight, or might need a small amount of assistance to get these challenging reps.

For those using external load, consider building in weight across the EMOM, adding more every couple sets.