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CrossFit Ktown – CrossFit

FX A: Deadlift (2 TnG reps @ ~75% every 45 sec for 12 sets)

SP A: Power Snatch (2 reps @ ~60% every 45 sec for 12 sets)

2 sec tempo from floor to knees each rep

B: Row’d Royalty 18.1 (4 Rounds for time)

1,000m row

Rest 2 min

750m row

Rest 1 min

500m row

Rest 30 sec

250m row

Use Intervals:Variable to set your monitor. You will input the time for each individual row distance. Wodify will calculate total time for you.

By | 2018-01-14T14:33:48+00:00 January 14th, 2018|WODS|0 Comments

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