- Crossfitcove

Yes, it’s time for some shameless self promotion! We need your help making the Cove the best CrossFit box in Howard County for the second year in a row! Please take a moment (literally, five seconds) to hit this link to Howard Magazine’s voting page and scroll to question 68. Pick CrossFit Cove and you’re done! And if you are so inclined, make your friends to it too.




25 Burpee Pull Ups

35 Slam Balls

1 Mile Run

35 Slam Balls

25 Burpee Pull Ups

30 Minute Time Cap

Fitness: 25 Burpees then 25 pull ups

Performance: 25 Burpee Pull ups

Open: 25 Burpee Chest to Bar


Coach’s Tip: If the run takes you more than 10 minutes consider scaling down the reps.  Run should be 10 minutes or a little over and you should have 10 minutes to finish each block of work before and after.  Don’t be afraid to scale volume, distances… or both

Scott W. looking fierce overhead!

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