Archived WODS

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

March 29, 2013

5X3 Low Hang Clean (1″ off floor) + 1 Jerk 

Notes:  Not Power Clean. The Jerk comes after all 3 Cleans. Heaviest possible, rest 60 sec. 

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7 rounds for time of:

5 x There & Back Shuttle Run (10m)
14 KB C&J @ 53/35kg (7 each arm, any order)
14 C2B Pull-ups

Rest 30 Sec

Notes: Must touch ground during shuttle run, KB cleans do not need to touch the ground.