CrossFit Kova – CrossFit

Metcon (Time)


5 rounds for time of:

Run 400m

10 Burpee Box Jumps (24/20″)

10 Sumo Deadlift High Pulls (42.5/30kg)

10 Thrusters (42.5/30kg)

Rest 1 minute


Easy 400m Jog

With an empty barbell:

10 x Front Squat

10 x Press

10 x Sumo Deadlift

10 x Box Jump & Step Down

5 x Burpees

10 x Thruster

10 x Sumo Deadlift High Pull

5 x Burpee Box Jump


– Hero WOD “Wood”

– This one is special because it is performed in honour of an Australian soldier

– This workout has rest built into it

– You have to push hard and earn the rest

– The run should be fast, that is where lots of time is spent in this workout

– It is only 10 reps per movement, do your best to hang on and not rest

– Focus on your breathing early, it is easy to forget about this when you are trying to sprint

– Choose a height of the box and a barbell weight that doesn’t make you hesitate


Run – Row or assault bike

Burpee Box Jump – reduce height, step up

SDHP – reduce weight

Thruster – reduce weight, front squat if cannot go overhead

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