Archived WODS

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

April 29, 2013

STRENGTH

20 Minutes to establish a 1RM Front Squat

CONDITIONING

For time:

60 Pullups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 75% 1RM

*Rest 2 minutes.

For time:

60 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 75% 1RM

>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.