CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

100m Run

12 Lateral Box S-Leg Step Ups (6/leg)

12 Empty Bar RDLs

Get Fit

Min 16 – 36

Workout #1

AMRAP x 20 (AMRAP – Rounds and Reps)

400m Run

5-10-15… Single DB Box Step Ups 24/20” with #50/35

5-10-15…Deadlifts #225/155
This workout should be a very deliberate steady grind, don’t come out fast at all. The rep scheme gets wild after the first few rounds as the Step Ups and DL increase by 5 reps each round . You’ll be forced to take decent breaks in later rounds.

On the Deadlift, you should be using a weight that you can confidently hit a set of 15 UB reps with. Even if you can use #225/155, that doesn’t mean you should for a workout of this duration.

Get Fit

Min 44 – 56

Workout #2!!!

AMRAP x 1 – 4 Rounds (Calories)

Max Bike Calories

Rest 2 minutes between rounds
Score is your LOWEST calories across the 4 rounds. Can share up to 3 people per bike and rotate work/rest minutes. You cannot all out sprint this… be smart about your effort and output.