CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3:00 on Machine of Choice

then

2 Rounds

10 Barbell RDLs

10 V-Ups

Get Fit

Min 20 – 38

EMOM x 18 (Checkmark)

Min 1: 15/12 Calorie Bike

Min 2: 12 Deadlift #185/125

Min 3: 12 Toes to Bar
-The Bike Calories (or other machine) will be the most annoying thing to finish in the 1 minute window. This will make the following movements a bit more challenging, so make sure you’re not only confident with your calories, but what’s coming next. This seems reasonable on paper, but the fatigue will add

up quickly for many.

Get Strong

Min 45 – 55

Deadlift (10 Minutes to establish:
Heavy Triple)

This should just be a smooth continuation of the EMOM, take 3-5 shots at a triple, gradually building.