CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

200m/150m Row

10 Horizontal Ring Rows

10 Air Squats / Front Squats / OHS

Increase each progression

Get Fit

Min 16 – 36

For Time – SOLO (Time)

2000m Row

30 OHS #95/65

30 Pull-Ups

20 OHS #95/65

20 Pull Ups

18 Minute Cap
It’s not crazy to have affiliate members take 10+ minutes on a 2K Row, but keep in mind that a target time will be sub 9 for all, that might mean you knock the Row back to 1500m or so to allow for more time on the Squat and Pull Up variations.

AMRAP x 18 – PARTNER (AMRAP – Rounds and Reps)

600m Row

30 OHS #95/65

30 Pull Ups

One athlete works at a time, share reps anyway and switch at any time.