CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

Bike

:30 easy- :20 Moderate- :10 Fast

then

3 Rounds

7 RDLs

7 Banded Lat Pull Downs

:20s Wall Facing Handstand Hold

Start warming up your deadlift…

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds and Reps)

4 Deadlift #275/175

12 Pull Ups

3 Wall Walks
A bit of a heavier DL today, in order to use the RX load you should be able to do the 4 UB fresh otherwise scale back. Pull ups should be done in 1-3 Sets, WW should be done in 3 consecutive reps without much rest between.

Use transitions for rest when needed. A solid goal would be 4-6 rounds, those that are good at these movements looking at 6+ rounds.

Get Strong

Min 42 – 54

Deadlift (Every 90 seconds x 8: 1 Rep
Build across all sets)

Start slightly above your metcon weight and make

very gradual increases. You should pull 2-3

challenging singles near the end – without a

sacrifice to form or technique.