CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

9 RDL

3 Inchworms

Get Strong

Min 18 – 26

Deadlift (E2MOM x 4 – 10 Reps)

You’re not building to a heavy 10 reps or anything. This is your warm up and more about perfecting your reps and priming yourself for the metcon. Only the last set should feel challenging.

Get Fit

Min 36 – 56

AMRAPs – SOLO (AMRAP – Reps)

4 Rounds of AMRAP x 2

Right into

1 Round of AMRAP x 3

200m Sprint

7 Deadlifts #275/185

Max Wall Walks in Remaining time

1:00 Rest (between all rounds)
-Your score is total Wall Walks across the 5 rounds. Run hard, and the DL should still be UB (choose a weight that allows for that). The Wall Walks should be held to a high standard, use a tape or chalk line in necessary to keep yourself honest in both directions.

PARTNERS (AMRAP – Reps)

2 MIN ON / 2 MIN OFF

200m Sprint

7 Deadliffts #275/185

Max Wall Walks in remaining time
Partner 1 works for a full 2 minutes while Partner 2 rest, then switch. Four rounds each.