CrossFit Covalence – CrossFit

Warm-up

Min 0-12

200m Run

then

3 Rounds

8 Good Mornings

8 Hang Muscle Cleans

8 Strict Press + Overhead Hold

then Warm-Up “DT” weight and HS Walk

Get Fit

Min 20 – 35

E5MOM x 3 (AMRAP – Reps)

2 Rounds of “DT”

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

in remaining time Max Wall Walks
-Your rounds of “DT” better start at sub :90 each, otherwise you’re going to fall apart by the second 5:00 window. Keep in mind that 2 Rounds of DT is the buy in each time to get to the wall and accumulate Wall Walk

reps – so if you’re not getting through 2 rounds in 5 min or barely getting any reps on the wall, you didn’t scale appropriately.

Get Strong

Min 44 – 56

Deadlift (E2MOM x 6
3 Reps)

-It shouldn’t be hard to build quickly in weight following DT. Focus more on quality the first few triples, then feel free to make bigger jumps. Don’t worry about previous

PRs, just go based on feel today.