CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Get Fit

Min 20 – 32

For Time (Time)

10 Burpees to Target

21 Chest to Bar

Reps Decrease: 10/18, 10/15, 10/12, 10/9, 10/6, 10/3

12 Min Cap
-Your Burpee target will be the same as your Pull Up bar. Try to stay smooth and consistent on those to save both your arms and lungs for bigger sets of CTB (or regular) Pull Ups today. You should be able to complete the 21, 18, and 15 in 3 sets or less at your movement variation.

Get Strong

Min 43 – 55

Clean and Jerk (EMOM x 12 – 1 Rep)

Treat this like a C&J ladder. Start fairly light with a focus on speed and technique.

Add a small, consistent amount each minute (or every other) and build to a Heavy Single for the day.