CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

100m Run

12 Paratroopers

6 Burpees

Get Fit

Min 19 – 37

For Time – SOLO (Time)

800m Run w/ Medball #20/14

40 Lunges Steps w/ Medball

30 Strict Pull Ups

40 Lunges Steps w/ Medball

800m Run w/ Medball #20/14

18 minute time cap
The Medball just makes the run a bit more annoying, and the same applies to the Lunges. But nothing is overly challenging until you get to the grind that is 30 Strict Pull Ups. Have and plan A and plan B for the Pull Ups so that you don’t hit a wall. The 18 Min Cap is doable for many to finish, but maybe not all – however if you’re already out on your last run before the cap, just finish no matter what

For Time – PARTNERS (Time)

800m Run w/ Medball #20/14 (alternate 200s)

60 Lunges w/ Medball (alternate sets of 10)

50 Strict Pull Ups (share any way)

60 Lunges w/ Medball (alternate sets of 10)

800m Run w/ Medball #20/14 (alternate 200s)

18 Minute Time Cap
You and your partner share the total work as described above

Cash Out

Partner Push Up Ladder

AMRAP x 10 (Checkmark)

Complete 1 to 10 to 1…etc
P1 – 1 Push Up, P2 – 1 Push Up, 2/2, 3/3, etc.. alternating sets up to 10, back to one, and back up again if you have time.

Sets do not need to be UB, just the reps completed before you partner takes their turn