CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 on Machine of Choice

then

AMRAP 4

5 Push Ups

5 Slow Barbell RDLs

5 Front Squat

Get Strong

Min 25 – 55

Linda’s Total (Weight)

10:00 to Establish a 1RM Deadlift

10:00 to Establish a 1RM Bench Press

10:00 to Establish a 1RM Squat Clean
This is a “Heavy Day” based on the combination between the movements from the benchmark “Linda” and a play on the different “totals” we have hit in the past. If needed, athletes can pair up

and/or start on different lifts to accommodate logistics with weights or bench space. Warm each movement up a bit before starting as 10:00 will go by fast once the clock begins.