Hot or Cold


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

E2MOM for 6min complete:

200m run + 10 DB S2OH + 10 mountain climbers

Weightlifting

Push Press (1×9)

**after each set complete 8R/8L KB around the world rotations**

Push Press (1×7)

Push Press (1×5)

Push Press (1×3)

Push Press (1×1)

Metcon

Metcon (Time)

RX

METCON

50-35-20

KBS 53/35

Double unders x3

LEVEL 2

METCON

50-35-20

KBS 44/26

Double unders

LEVEL 1

METCON

30-20-10

RKBS 53/35

Singles x4