CrossFit Covalence – CrossFit

Warm Up

Min 0-12

400m Run

then

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

Get Fit

Min 20 – 56

Luce (Time)

Wearing a weight vest, 3 rounds for time of:

1K run

10 muscle-ups

100 squats

F: 14-lb vest

M: 20-lb vest
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
This is an old school Hero WOD including a weight vest. Consider this to be as tough or even tougher than “Murph” for perspective sake. The Vest is very optional and most should not use one for the sake of

moving with intent and quality. The Runs should be steady and somewhat comfortable. If Ring Muscle Ups are not happening, consider using 1-2x Dip alternatives instead of a “pulling” substitute. The Squats will be a grind, keep full depth and extension at the top intact!

AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps)

All in a #20/14lb Vest

1000m Run

10 Ring Muscle Ups

100 Air Squats
Take on Luce as written but AMRAP style (vest optional), with one athlete working at a time. Chop up the run distances into 100s or 200s. The MU volume is low to split, so you could always alternate who does all 10 each round for a tougher set when it’s your turn.