CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

20 Walking Lunge Steps

10 S-Arm Ring Rows (5/arm)

5 Inchworms

Get Fit

Min 20 – 40

2025 CrossFit Community Cup Workout #1 (AMRAP – Rounds and Reps)

AMRAP x 20

15 Box Jump Overs 24/20”

10 DB Snatches #50/35

5 HSPU
Workout #1 will be adjusted for all divisions:

Beginner – Novice – Intermediate – Advanced – Pro

Link for all scales and variations…

https://games-assets.crossfit.com/s3fs-public/2025-05/CFG25%20CC%20Workout%201%20Scorecard_V4_feaiuvhnaj_2.pdf?ZxfN4vGWKAQ06Anc4Ll105BQ_YMJ8gG3

Get Strong

Min 45 – 55

Weighted Pull-ups (10 Minutes to establish a 2RM)

Can be a pull-up or a chin-up.

Finishing off your grip and pull for the day.

For those still developing their Strict Pull Up, use a band assist and use the least amount of tension necessary to complete 2 reps. Others can load their Pull Up any way, weight vest, ruck, chain belt, weight between legs, etc.