CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Every 2:00 for 4 Sets

250m Row

1. Max Single Unders

2. Max Double Unders

3. Max Crossover Singles

4. Max Crossover Doubles

Get Fit

Min 22 – 47

AMRAP x 25 (AMRAP – Rounds and Reps)

400m Run

20 Box Jump Overs 24/20″

3 Deadlift #275/185*

*Add 3 reps to the DL each round
The first few rounds can be paced out comfortably to get established. By the 3rd or 4th round the DL will start to become a much bigger factor (as the reps increase by 3 per round). Choose a weight you can do the round of 9 DL UB – though you don’t have to – it just shouldn’t stop you in your tracks at any point or get too sloppy. Set yourself up for success!