CrossFit Covalence – CrossFit

Warm Up

Min 0-10

2 Rounds

200m Run

20 Lateral Box Step Ups (10/side)

10 Kipping Pull Ups

Get Fit

Min 19 – 39

For Time – SOLO (Time)

1 Mile Run

60 DB Box Step Overs 24/20″ #50/35s

10 Rope Climbs

20 Min Cap
If you don’t have enough climbing ropes, I would suggest using the partner version and/or staggering the start by a couple minutes. Also, a simple substitute for the rope can be 20 reps of your more challenging Pull Up/Muscle Up progression that you can complete. Strategy wise, consider breaking the Step Overs early and often, don’t let your grip become the limiting factor for the remainder of the workout.

AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps)

Partner 1: 400m Run

Partner 2: AMRAP

10 DB Box Step Overs 24/20″ #50/35s

2 Rope Climbs
Rotate based on the runner (partner 2 continues working until partner 1 returns from the run, then switch) pick up where partner leaves off on the AMRAP.

Get Strong

Min 45 – 55

Bench Press (Every 2:30 x 4 – 10 Reps)

Your first two sets might not be the most challenging, but the last two should be right up on that threshold to the point you should have a spotter if possible.