December is in Effect

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 cal on rower + 10/7 cal assult bike + 10 good mornings – 3x

Weightlifting

Deadlift (1×9)

Deadlift (1×7)

Deadlift (1×5)

Deadlift (1×3)

Deadlift (1×1)

Metcon

Metcon (Time)

RX

METCON

35 double unders

10 C2B

5x

LEVEL 2

METCON

20 double unders

10 assisted pull ups

5x

LEVEL 1

METCON

60 singles

10 ring rows

4x