To Bench or to Nap


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In teams of 3 rotate through:

7/5 cal on rower – 7x each

Weightlifting

Clean and Jerk (Find a heavy single )

Metcon

Metcon (Time)

RX

METCON

In a 2min window complete:

400m run

MXE clean & jerks 135/95

**rest 2min and repeat until 30 clean & jerks have been completed**

LEVEL 2

METCON

In a 2min window complete:

350m run

MXE clean & jerks 105/70

**rest 2min and repeat until 30 clean & jerks have been completed**

LEVEL 1

METCON

In a 2min window complete:

200m run

MXE hang clean & jerks 45/35

**rest 2min and repeat until 30 clean & jerks have been completed**