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

4 Rounds for Max Reps (4 Rounds for time)

6:00 ON / 2:00 OFF

Each Round:

0:00-2:00 Max Reps

2:00-6:00 400m Run + Finish Reps

Round 1: 60 Power Snatch #75/55

Round 2: 60 Bar Facing Burpees

Round 3: 60 Front Rack Lunges #75/55

Round 4: 60 KB/DB Deadlifts #53/35
Four hard intervals testing your ability to cycle light

barbells, manage fatigue, and stay composed

under an elevated heart rate.

Don’t sprint the first 2:00 — aim for repeatable sets across all four rounds. Transitions matter: bar down → run out fast. Break early, breathe often, and keep moving. You should be able to finish the 400m Run around 2:00, if this will be tough, modify the distance. 50 Reps would be a good volume adjustment, if you want to have a chance to finish or be close to finishing each interval. The PS and FR Lunges should be a light barbell to where you can grind through some bigger sets.

Scoring: Time to complete each round.