CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

200m Run

10 Barbell RDLs

10 V- Ups

10 Kip Swings

Get Fit

Min 24 – 50

For Time (Time)

33 Toes to Bar

800m Run

27 Deadlift #225/155

400m Run

3:00 Rest

400m Run

27 Deadlift #225/155

800m Run

33 Toes to Bar

26 Min Cap
Back to back Chippers, just going in the opposite direction. Feel free to go for big sets on the TTB rather than playing it safe – you’ll have plenty of rest on your grip during the 800m Run and you’re finishing the workout on the second round of them. Deadlifts should be at a weight that allows you to finish in 4 sets or less in both chippers. The majority of this workout will be spent running, set goal paces/times for yourself to make sure these are not “throw away” efforts!