CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

250/200m Row

10 BB Good Mornings

10 Step Ups → Box Jumps (2x)

Get Fit

Min 20 – 35

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
Classic CrossFit Girl WOD today. Christine is

rough on the legs, make sure you are ready to

jump when you get to those Box Jumps. The

Deadlifts are at bodyweight, if that is a weight

where you will have to break more than once

maybe try .75x BW or even .5x BW. You want to

pace yourself where you can hold on for the first 2 rounds and then give it all you have on the last

round. The Row pace matters, however this

workout won’t be won on the row but on

consistency of the DL and Box Jumps. Box Jumps are 20″ for all on this benchmark

Get Strong

Min 44 – 56

Deadlift (E2MOM x 6
5 – 5 – 3 – 3 – 2 – 1)

Go completely by feel here. If you’re feeling good

after the metcon build to something heavy. If

you’re feeling a bit more fatigued than expected,

keep the weight to moderate loads and add a bit

of tempo/extra time under tension across each

set.