CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

1:00 Bike- Increase pace each round

8 Good Mornings

16 Single Leg V-Ups

4 Hamstring Walkouts

Get Fit

Min 20 – 35

For Max Reps (AMRAP – Reps)

AMRAP 6

40/32 Calorie Bike

then

7 Toes to Bar

7 Deadlift #185/135

Rest 3:00

AMRAP 6

40/32 Calorie Bike

then

7 Pull Ups

7 KB Swings #53/35
Each AMRAP has a Bike Calorie buy-in, then you’ll AMRAP the couplet in the remaining time. Both couplets are a bit grippy, hence the smaller sets. Even the 7s don’t need to be UB, but it’s a solid goal for this particular workout. Transitions will end up being the separator if you choose to push today.

Scoring: All reps completed for both AMRAPs (include the bike cals)

Get Strong

Min 44 – 56

Deadlift (E2MOM x 6
5 – 5 – 4 – 4 – 3 – 3)

Grip will be taxed from the prior piece, but you

should feel really warm to pull some heavy T&G

reps. Control the last rep back to the floor on each

set. Build based on feel and strike when the iron is

hot!