Archived WODS

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

December 30, 2013

STRENGTH:

Spend 12 Minutes to Find a 1RM Push Press

Notes: Remember that in a push press a double knee bend is not permitted, once you drive with the legs out of your initial dip you MUST keep your knees strait.  If you re-bend your knees, it is a no-rep and will require a re-do.

CONDITIONING:

4 Rounds For Time:
10 C2B Pull-Ups
10 Front Squats (165/115)
10 Burpees