Workout of the Day
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Looking through these workouts, what does the 30×1 for back squats mean? I presume the 2111 is the tempo for the ring row? 2 seconds to lower, 1 second pause, 1 second to raise, 1 second pause? Thanks!