CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

5 Inchworm + Push Up

5 Jumping Pull Ups / Ring Rows

10 Barbell RDLs

Get Fit

Min 22 – 34

AMRAP x 12 (AMRAP – Rounds and Reps)

9 Burpee Chest to Bar Pull Ups

18 Deadlift #225/155
-This is going to be a big time “heart rate” type of workout. You have a very long range of motion movement like the Burpee CTB, straight into bigger sets of moderate weight DL. There’s not a lot of places to hide or rest. The DL should be done in 1-2 (maybe 3) sets each round. The BCTB just needs to be paced in a way that allows you to keep moving – finding rhythm here takes some skill and focus!

Get Strong

Min 45 – 33

Deadlift (EMOM x 8 – 1 Rep)

One heavy rep OTM. Start a bit above your metcon weight and build gradually.