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Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

If you ever see 100 (something) it’s not right.

10 wall squats + 20m lunges + :10sec hollow body hold – 3x

Weightlifting

Back Squat (E1:15sec for 10min complete: 8×2@80%)

Metcon

Metcon (AMRAP – Reps)

RX

METCON

AMRAP 6min of:

2 box jump on and over 24/20

2 hang power snatch 95/65

4 box jump on and over

4 hang power snatch

Etc.

LEVEL 2

METCON

AMRAP 6min of:

2 box jump on and over 24/20

2 hang power snatch 75/55

4 box jump on and over 24/20

4 hang power snatch

Etc.

LEVEL 1

METCON

AMRAP 6min of:

2 box jump on and over 20/16

2 hang power snatch 45/35

4 box jump on and over

4 hang power snatch

Etc.