CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

200m Run

20 Alternating S-Leg V-Ups

10 RDLs

Get Fit

Min 20 – 35

AMRAP x 15 (AMRAP – Rounds and Reps)

200m Run

5 Toes to Bar

5 Deadlift #225/155

Increase as follows…

200m/10/10

200m/15/15

200m/20/20…
The rep scheme increases fast, so be ready to break up your sets of both movements early and often. Don’t let grip become your limiting factor on this.

To use the RX weight on this workout, you should be able to easily do a set of 10 at 225/155, otherwise scale the weight back.

Scoring: Rounds completed + leftover reps.

If you get to the set of 25 reps and completed 5 Deadlifts your score would be 4 + 31 (2 reps for starting and finishing the run + 25 T2B + 4 DL).

Get Strong

Min 45 – 55

Deadlift (EMOM x 10
5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1)

Increase weight every two minutes, so, the 5s are at the same weight, the 4s are at the same weight & so forth.

The initial 4-5 minutes will go by very quickly so start lighter than you think.