Archived WODS

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

April 24, 2013

SKILL

Lets work on some goats, practice three of the following skills, spend 7 min on each:

  1. Behind Neck Split Jerk (Footwork not load)
  2. Muscle-Up (Bar/Ring)
  3. Pistol (BW or Weighted)
  4. Handstand (Stationary/Walking)
  5. Turkish Get-Up (Bar/KB)
  6. Snatch Drop/OHS
  7. Rope Climb Foot-holds

CONDITIONING 

*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
5/3 Muscle-Ups

>At the 12 min mark... (If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes)

2 minutes ME Rope Climbs

>Rest 1 minute.

2 minutes ME Row for Calories