Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

October 9, 2012

Lurong Challenge WOD#2
Max Pull-Ups in 8 min, you only have 6 sets to complete as many reps as possible.
Rx'd - Full ROM pull-ups (Deadhang, kipping or butterfly), non assisted.
Scaled - Band assisted pull-ups

On Minute 10:

3 Rounds For Time:
10 - Shoulder Press (95/65)
10 - Power Clean (95/65)

On Minute 15:

Run 1 Mile