CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

200m Run

10 Barbell RDLs

10 Kip Swings

Get Fit

Min 20 – 36

AMRAP x 16 (AMRAP – Rounds and Reps)

60 Double Unders

10 Deadlift 185/125

2 Bar Muscle Ups*

*increase by 2 BMU each round
A round will take :90-3:00 depending on your fitness level.

Try not to let the DU hang you up too much. DL should also be 1-2 sets. If you have some MU or plan to do an assisted BMU, you can always change the rep scheme to be 1-2-3-etc instead of up by 2s.

Get Strong

Min 46 – 56

Deadlift (EMOM x 10 – 2 Reps)

Each DL rep should be controlled back to the ground hands released, then reset quickly. These are not T&G, but the pause on the floor and regain of tension should only take a second or two each rep.