Archived WODS

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

December 3, 2012

Every 60 seconds for 10:00 minutes:

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk 

Heavy but smooth, not maximal (that's tomorrow)

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3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
15 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#