Archived WODS

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

December 31, 2013


Bulletproof Shoulders


3 Rounds For Time:

15 KB Clean & Jerk (2 x 44/26)
3 Rope Climbs
15 Box Jumps (32/26)
Sprint The Hill

- rest 60 sec -

Notes: Remember, you must catch these cleans in a full squat.  They are also done out of the hip like a traditional kettlebell swing.  For box measurements, a 45# plate is aprox. 4" thick.