Fall Here

Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 BB good mornings + 10 deadlifts + 10 cal row + 10 wall balls – 3x

Weightlifting

Deadlift (4×3@80%)

RX

STRENGTH

Deadlifts – 3×4@80%

LEVEL 2

STRENGTH

Deadlifts – 3×4

**find a challenging weight and record**

LEVEL 1

STRENGTH

Deadlifts – 7×3

Metcon

Metcon (No Measure)

RX

WOD

With a 32min running clock complete:

0:00 – 8:00

100 wall balls 20/14

8:00 – 16:00

80 turkish sit ups 5/2.5 (each hand; keep arms extended to ceiling)

16:00 – 24:00

60cal row

24:00 – 32:00

40 deadlifts 225/155

LEVEL 2

WOD

With a 32min running clock complete:

0:00 – 8:00

80 wall balls 14/10

8:00 – 16:00

80 turkish sit ups 5/2.5 (each hand; keep arms extended to ceiling)

16:00 – 24:00

40cal row

24:00 – 32:00

40 deadlifts 165/115

LEVEL 1

WOD

With a 32min running clock complete:

0:00 – 8:00

50 wall ball ext.

8:00 – 16:00

50 sit ups

16:00 – 24:00

30cal rower

24:00 – 32:00

30 deadlifts

Metcon (Time)

100 wall balls

Metcon (Time)

80 turkish sit ups

Metcon (Time)

60 cal row

Metcon (Time)

40 deadlifts