CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on / :30 off

Row for Meters – increase effort each round

then

Rope Climb skill work

Get Fit

Min 24 – 54

6 Rounds (AMRAP – Reps)

2:30 ON / 2:30 OFF

20/16 Calorie Row

Max Rope Climbs in remaining time*
Each round you’ll have a Row “buy-in” that you need to navigate. The more skilled you are on the Rope, the

harder you can push the Row without interference. The Calories should take less than :90, and closer to :60 to

give you enough time to accumulate reps on the Rope Climbs. The format is created to allow for partners to

share Rowers/Ropes going opposite of each other.

*The Rope Climb can also be Strict Pull Ups or another upper body pulling movement if logistically necessary.