CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

10 Jumping Squats

5 Burpees

Get Fit

Min 20 – 32

For Time (Time ↓ Shorter is Better)

27 – 21 – 15 – 9

Sumo DLHP #75/55

Thruster #75/55

12 Min Cap
This really shouldn’t take 12 minutes if you’re scaling correctly, but some of you will bite off more than you can chew here inadvertently. When in doubt, go light and smash this apart. 72 reps of each would mess you up with just an empty bar if you go hard enough…

Get Strong

Min 45 – 57

Deadlift (E2MOM x 6
5 Reps)

-This 6×5 should go as follows:

2 Moderate sets

2 Moderate to heavy-ish

2 Heavy sets.