Archived WODS

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

April 11, 2012

5×3
Overhead Squat (From Rack)
*perform 3 reps every :90 seconds
**work on core tight, external rotation of shoulders, stretch the bar, knees out!

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For Time:
10 x Overhead Squat
1 x Rope Ascent
9 x Overhead Squat
1 x Rope Ascent
8 x Overhead Squat
Bla bla bla until 1 Overhead Squat and 1 Ascent