CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Steady on Machine of choice

then

2 Rounds

12 Kang Squats

100m Run

12 Up-Downs

100m Run

Get Fit

Min 25 – 50

3 Rounds for Time – SOLO (Time)

30/20 Calorie Bike

30 Alternating Pistols

30 Burpees

30 Deadlift #225/155

25 Min Cap
This is quite a grind, breaking things up from the start will be your best bet. Establish a repeatable pace on the Bike, don’t come out too hot. The Pistols should be smooth and steady, and should be modified to allow your version of 30 reps to be done in well under 2:00. Burpees are old school standard, in place with chest, hips, and thighs on the ground. Jump with hands over head at the top. DL should be done in chunks, probably 3 sets or maybe more intentionally.

AMRAP x 25 – PARTNERS (AMRAP – Rounds and Reps)

40/32 Calorie Bike

40 Alternating Pistols

40 Burpees

40 Deadlift #225/155
One athlete works at a time, switch anytime.