CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Get Fit Min 20 – 38 E3MOM x 6 (6 Rounds for time) 12 Toes to Bar 10 DB Front Squat #50/35s (double DB) 8 Strict Pull UpsYour goal is to finish each round sub 2, giving you plenty of time to recover and come close to repeating your effort. Even though its DB FS today, you can use any weight or implements that allows to complete all 10 reps UB for all 6 rounds. The hanging work can be scaled a number of ways including V-Ups, Sit Ups, or Knee Raises on the TTB. The Pull Ups should remain strict but can be assisted as needed. Scoring: record time to complete each round Get Strong Min 44 – 56 Front Squat (12 minutes to...
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