CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

100m Run

5 Muscle Cleans

5 Barbell Strict Press

5 Burpees

Get Fit

Min 20 – 45

The Cuban Missile (Time)

25 S2OH

50 Push-Ups

25 Back Squats (from the ground)

50 Air Squats

25 Deadlift

50 Pull-Ups

200m Run

10 Burpees

200m Run

15 Burpees

200m Run

20 Burpees
Got a long workout designed by The Cuban Missile himself! He’s already done this so he will give you all the tips for today!

No partner version for this one! We all get to do it solo!