CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

5 Burpees

10 RDLs

10 Kip Swings

Get Fit

Min 20 – 34

For Time (Time)

20 Burpee Box Jump Overs 24/20″

10 Deadlift #225/155

5 Bar Muscle Ups

20 Deadlift

10 Bar Muscle Ups

30 Deadlift

15 Bar Muscle Ups

20 Burpee Box Jump Overs

14 Minute Cap
-You have a buy in a cash out with some Burpee Box Jump Overs just in case your DL/BMU couplet wasn’t enough haha. Both the DL and BMU have ascending rep schemes, meaning you’ll need to plan breaks as the reps get a bit higher. Try to avoid pushing to your limits early as you’ll need to have some gas in the tank for that set of 30 DL and 15 BMU. Once you’re done your last BMU go as fast as possible on the BBJO to finish.

Get Strong

Min 42 – 57

Deadlift (Every 2:30 x 6
4 – 4 – 3 – 3 – 2 – 2)

Heavy Quads, Triples, and Doubles. Build gradually and note that sets on the 2:30 do not provide a ton of rest time, so plan weights accordingly