CrossFit Covalence – CrossFit

Warm Up

Min 0-12

400m Run

-Then-

For Quality

3 Rounds

20 Line Hops

6 Plate Full Raises

10 Banded Good Mornings

Get Fit

Min 20 – 50

AMRAP x 30 (AMRAP – Rounds and Reps)

5 Toes to Bar

5 Deadlifts #225/155

50 Double Unders

2:00 Rest

10/10/50/2:00 Rest

15/15/50/2:00 Rest

20/20/50/2:00 Rest…
The first couple rounds won’t feel too challenging with the 2:00 rest to follow, but soon this becomes much more of a strategic grind. Plan on breaking both the TTB and DL into smaller sets by the round of 20 or before. To use the RX weight you should feel comfortable with 12-15 reps fresh as it may turn into 5-6 reps at time in the workout.