Archived WODS

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

November 26, 2013

Hey all, please look over the schedule for this week.  Please throw me a line if you have any questions.  We may be holding a class or two on Friday, please check the schedule later in the week for info.  Hope everyone has a wonderful Thanksgiving!

STRENGTH:

12 minutes to work to a heavy single Hi-Hang Clean & Jerk

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

CONDITIONING:

5 rounds for total time of:

50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans (185/120)

Rest 90 seconds