CrossFit Covalence – CrossFit

Get Fit

Core to Carry – 25.4 (Time)

30 T2B

16 Burpees over Sandbag – Facing

125 ft Sandbag Carry #150/100

20 T2B

16 Burpees over SB – Facing

75 ft SB Carry #150/100

10 T2B

16 Burpees over SB – Facing

25 ft SB Carry #150/100
Time Cap: 12 minutes

Goal Time: 9 minutes

Rx+: #200/150 Sandbag, GHD instead of T2B

Adjust the gym so everyone has a lane that lines up with the rig (going across the gym, not longways). The carries will be in 25 ft increments before you have to turn around.

Get Strong

AMRAP x 3 – 25.6 (AMRAP – Rounds and Reps)

3 Deadlifts #295/205

50 ft Plate Push #45/35
Deadlifts need to be heavy but unbroken

This is a dead sprint from the beginning.

Goal: 5+ rounds