Archived WODS

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

December 4, 2012

1 Rep OMEM For 15 Min.

Clean and Jerk - Establish 1RM

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Front Squat 

2X5 @ 80%, 2X3 @ 85%, 1X2, 2X1 @ 90% – strict rest 2:00

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7 minute AMRAP of:

7 Muscle-Ups (Bar or Ring) 
30 Double-Unders

Sub 14 False Grip Rows & 14 Push-Ups w/close "grip"

Just in case anybody needs to throw a little more weight on their C&J, here's an idea!