Go Stros


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 1/4 wall ball throws + 10 wall ball squats + 10 supermans + 10cal on assault bike – 3x

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 6min complete:

4R/4L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

2 LL rope climbs

LEVEL 2

RX

STRENGTH

EMOM for 6min complete:

4R/4L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

2 rope climbs

LEVEL 1

RX

STRENGTH

EMOM for 6min complete:

3R/3L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

6 ring rows

Metcon

Metcon (Time)

RX

METCON

30 burpee box jumps 24/20

45 hang power cleans 145/100

60 wall balls 20/14

**face the box for BBJ**

LEVEL 2

METCON

30 burpee box jumps 20/16

45 hang power cleans 100/70

60 wall balls 14/10

**face the box for BBJ**

LEVEL 1

METCON

30 burpees

45 hang power cleans 45/35

60 air squats