CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8. Row 12 Cals, 12 DB Snatch. Approach 10 and 8 the same way, THEN take a full 2:00 rest before repeating the 12-10-8 again. 3 total times through. Choose a DB you can stay UB with. Sub the Row out for any other machine as needed Get Strong Min 45 – 55 Overhead Squat (E2MOM x 5 – 3 Reps) Build weight across sets. Focus on a very slow controlled tempo, balance, and stability to the absolute bottom of your Squat. Don’t rush these reps, but instead get some time under tension through this ROM....
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