CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

3 Rounds

100m Run

12 Lateral Bar Hops

12 Light Single Arm Russian KB Swings (6/side)

Get Fit

Min 20 – 36

3 Rounds (Time)

400m Run

25 Box Jump Overs 24/20″

25 KB Swings #53/35

16 minute time cap
You’re stepping off the other side of the box, so plan your footwork ahead of time to avoid wasted time and energy. Focus on a tight and aggressive hinge during the KB Swings today to really wake up the posterior chain for the Deadlifts to follow

Get Strong

Min 45 – 57

Deadlift (E4MOM x 3 – Complete 1 set:
21 – 15 – 9)

You’ll choose your weights and take 1 attempt (after some simple warm up sets) at each UNBROKEN set, 21, 15, and 9.