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2k Row

4
Feb

2k Row

Crossfit Garage, Crossfit Towne Lake – CrossFit

This should be the same effort as our 500m row recently. Use this to learn proper pacing for this distance. The top athletes will be finishing this around 7min. so be sure to approach it as a 7min WOD.

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Power Clean (3RM Touch and Go (can not pause at the bottom))

RX+ Finds 3RM TnG in 10min. (do not go over) then does a 7min AMRAP at 90% of that weight.

Only RX+ does the AMRAP

Metcon

2k Row (Time)

Max Effort 2k Row
RX+ rests 1min after wod then does a 2min AMRAP of burpees

Cool down

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