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Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 deadlifts + 6 cuban cleans + 6 strict press + 6x10m shuttles

Strength

Metcon (Weight)

RX

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

**goal to go UB**

LEVEL 2

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

**goal to go UB**

LEVEL 1

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale weight only as needed