Archived WODS

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

February 5, 2013

Clean & Jerk:

5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% 

rest 60 sec. between first 10 reps, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat.

--------------------------------

3 rounds for time of:

12 Burpee Over-the-Box Jumps (28/24)
9 Deadlifts (275/185)
6 Muscle-Ups

Matt's been killing it lately, showing all the young guns (and not so young) what's up!