A. Rope climbs – Accumulate 3-10 reps, working on clean technique and footwork. If you’re not quite there yet, work on rope pulls from the ground.
B. 3 max effort sets of supinated body rows.
C. From crossfit.com on March 8:
Row 250 m
Row 500 m
Row 1000 m
Row 500 m
Row 250 m
Rest 1 minute between efforts. Record your time for each interval (5 scores). Each distance should be approached differently. The 250 m is an all out sprint. Pick a challenging pace and stick with it. The 500 m is fast, but not all out. For the 1000 m, you need to keep the pace up, but not so high that you gas out early.