CrossFit Cove

“Race to Randy”


Every 4 min until 75 Reps


20/15 Cal Bike


15 Overheads Squats 


Max Power Snatches 



Time Cap: 20 minutes



FX: 45/35, 15/10 calories


RX: 75/55

RX+: Echo

Sumo Deadlift
On the 2:00 x 5 Sets:
5 Sumo Deadlift Starting @ 75 %

“Intentional Walk” 
5 Rounds: 
100 M Run (25ft HSW) 
10 Deadlifts 
Directly Into…
5 Rounds: 
100 M Run (25ft HSW)
10 Toes to Bar 

Time Cap: 18 Minutes

FX: 185/125; Leg Raises
RX: 225/155
RX+: HSW; 315/225

“The 99” 
For Time: 
99 Calorie Bike
99 Wallballs
99 Burpees* 
* Partition However You’d Like 

Time Cap: 25 Minutes 

FX: 14/10
RX: 20/14
RX+: 20/14; ECHO; C2B*

Bench Press
On the 2:00 x 5 Sets:
5 Bench Press @ 78 – 82%

* Same Weight Across
“Spin Move” 
5 Rounds For Time: 
50 DU (75 SU)
25(15)-20(12)-15(9)-10(6)-5(3) DB Snatch 
15/12 Calorie Row
‍
Time Cap: 18 Minutes 

FX: 35/25; 75 SU
RX: 50/35
RX+: 70/50

Back Squat
Heavy Set of 20 
* Look To Beat Attempt From 6/28/24 

“Balls & Strikes” 
On the 3:00 x 5 Rounds: 
10 Wallballs
30 AbMat Sit-ups 
10 Wallballs 
Max Calorie Row 

* Score Lowest Round of Calories 

FX: 14/10
RX: 20/14
RX+: 30/20; 20 GHD

Abbate

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

Deadlift 
Heavy Set of 20 
* Look To Beat Attempt From 6/26/24 

“Wing-Ding” 
AMRAP 15: 
50 Kettlebell Swings 
50 Box Jumps
50 Goblet Squats 

On the Minute [Starting at 0:00]: 
5 Toes to Bar 

FX: 35/26; 20/18
RX: 53/35; 24/20
RX+: 53/35; 30/24

“Equilateral” 
10 Rounds: 
1 Minute Row Calories 
1 Minute Bike Calories 
1 Minute Shuttle Runs
1 Minute Rest 

* 25ft Down & Back=1 Shuttle Run
Score: Lowest Round of Reps 

RX: As Written
RX+: ECHO

Strict Press 

Heavy Set of 20 

* Look To Beat Attempt From 6/24/24 

‍

“The Human Torch” 

AMRAP 10: 

6 Dumbbell Snatches (R) 

6 Dumbbell Snatches (L) 

6 Single Dumbbell Thrusters (R) 

6 Single Dumbbell Thrusters (L) 

30 Double Unders**

“Team Hotshots 19” [HERO]
6 Rounds For Time:
30 Synchro Air Squats
19 Power Cleans
7 Strict Pull-ups (Each)
400 Meter Run (Together)
* Teams of 2
* Split Power Cleans As Needed

Time Cap: 35 Minutes

‍FX: 95/65
RX: 135/95
RX+: 155/105