CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

10 RDL

10 Reverse Lunges

Get Fit

Min 25 – 53

Tillman (Time)

7 Rounds For Time

7 Deadlifts #315/205

200m Sprint

15 Pull Ups

45 Second Rest

30 Minute Cap
This is an old-school “CrossFit Football” Hero WOD for Pat Tillman. If you don’t fear these DL weights this becomes a Running/Pull Up workout pretty quick. Most will have to modify the weight to something you can complete in 1-2 sets max – no matter how fatigued you become.

E2MOM x 14 (7 Rounds Each) – PARTNERS (Checkmark)

7 Deadlifts #315/215

200m Run

1 Set of Pull Ups (15 Max)
These are Tillman-like intervals. Partners will alternate full rounds, with a 2:00 cap on each effort. DL should be UB each round – choose weights accordingly. Be ready to run hard each time straight into 1 attempt at a Pull Up set, time it just right in your 2:00 window.