CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

8 Good Mornings

16 Lateral Bar Hops

24 Mountain Climbers

Get Fit

Min 22 – 30

AMRAP x 8 (AMRAP – Rounds and Reps)

24 Double Unders

8 Deadlifts #185/135
Both DU and DL sets should be

unbroken throughout (excluding trips on the rope). This workout is about consistent and deliberate sets, with the biggest separator being how fast you’re willing to transition back and forth between movements. There’s an element of raw capacity that will be displayed here today.

Get Strong

Min 40 – 55

Min 40 -45: Coach review of how to pick up sandbag from the floor (& practice).

EMOM x 10 (Weight)

50 ft Sandbag Carries

Rest remaining time
You choose the weight. You can change the weight each round, go up or down, if you want. Experiment with different holds and positions.

Only rule is once its off the ground, it stays off the ground until the 50 ft is complete.

Over the shoulder, bear hug, etc. Try them all out.

Enter your heaviest sandbag weight and how many rounds you completed with it for your score.