CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Jog

15 RDLs

15 Kip Swings

200m Run

15 Light DL

15 Pull Ups

Get Fit

Min 20 – 34

For Time (Time)

400m Run

21 C2B

21 Deadlifts #225/155

2 minute rest

21 Deadlifts #225/155

21 C2B

400m Run

14 minute time cap
The volume is low enough that you should be willing to push hard from start to finish. Run close to a sprint pace out and back to your Pull Up bar. Try to hang on for UB set or complete in as few sets as possible. Same with the DL. Rest, then hit is backwards with just as much intensity. Scale the CTB and/or DL weight as needed to absolutely crush this piece.

Get Strong

Min 43 – 55

Deadlift (Ever 90” x 8 – 2 Reps)

Start heavier than the metcon and keep building with small increments until you reach your final and heaviest double.