CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

AMRAP x 8

10 S-DB KB Deadlifts – Left

25ft Farmers Carry

10 S-DB KB Deadlifts – Right

25 ft Farmers Carry

50 ft (D&B) Walking Lunges

10 Push Ups

Get Fit

Min 20 – 50

For Time (Time)

Buy-In: 400m DB/KB Farmer Carry #50/35

-Then-

40 Lunge-Lunge-Squat #75/55

40 Ring Rows

30 Push Ups

400m Run

30 Lunge-Lunge-Squat

30 Ring Rows

25 Push Ups

300m Run

20 Lunge-Lunge-Squat

20 Ring Rows

20 Push Ups

200m Run

30 Min Cap
This will be a good day to work on pacing rather

than trying to sprint through the piece. Choose an appropriate load for the FC, looking at it being anywhere between 3-5 Min depending on how you approach it. You may want to take a few breaks to save your grip for the other movements. The L-L-S may be a new movement for most of you. The bar will come from the floor so you will need to clean it and then back rack it. This should be a very light weight to work with. The movement begins with a R leg Lunge then a L leg Lunge then a Back Squat this will complete 1 rep. Find a steady pace here to move through as big of a chunk as you can. Break the Ring Rows (or .5x Strict Pull Ups if you’re solid there) and Push Ups into manageable sets. These will sneak up on you fast as the volume builds. Use your run as a flush. So you can come right back in and keep the same flow as you did the first time around. If you have anything left in that last go around feel free to push where you want. To finish under the cap you will need to hit that second block by Min 10-11.