CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Dynamic WU:

25′ Walking Lunges

25′ High Knees

25′ Inch Worms

25′ Butt Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

Get Fit

Min 20 – 50

6 Rounds For Max Reps (AMRAP – Reps)

AMRAP x 3

2 Minute Rest

400m Run

Max Burpees to 6″ Target
It’s certainly within reason to break the 100 rep mark in this workout. Your runs should average sub 2:00 across the 6 efforts – giving you more than a minute to accumulate Burpee reps each round.