CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

200m Run

10 Hand Release Push Ups

15 DB RDLs

20 Lateral Hops Over DB

Get Fit

Min 20 – 32

For Time (Time)

40-30-20

Alternating DB Snatch #50/35

20-20-20

Lateral Burpees Over DBs

12 Min Cap
-There will be a wide spectrum of finishing times on this piece today and that’s alright. The simplicity of the two

movements will allow everyone to bring their own level of effort and intensity without any major skill roadblocks. At minimum, you should be able to hang on to half of the 40 DB snatches to use that given DB weight. Burpees should be a jump over the DB, but stepping is a fine modification if needed to keep yourself moving!

Get Strong

Min 40 – 55

Deadlift (Every 90″ x 10
3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1)

-We should be thinking about heavy weights to wrap this day up. The 3s can be used to prime yourself with a moderate and steady build. The 2s and 1s should become challenging. Control your last rep to the ground on every set.