CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

200m Run

then

3 Rounds

10 Plate Good Mornings

10 Cossack Squats (5/side)

10 Push Ups

Get Fit

Min 23 – 33

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Open re-test! Deadlifts should be UB (or no more than 2 sets), pick a weight that allows you to do so. The Burpee pace should allow you to pop right up and re- approach the barbell. Once you hit the descending rep scheme, it should allow you to push the pace!

Get Strong

Min 40 – 50

Deadlift (EMOM x 10: Build to a heavy single)

Increase the weight every 2 rounds, starting at your metcon weight. Should finish with two sets of a heavy single.