Archived WODS

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

April 9, 2013

Strength

1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. 
1b) Bench Press: 5X3  @ 70% – rest 60 sec.

Focus on keeping your hamstrings under tension and keep your shoulders pinned back.  Find a partner for your bench press and have them raise the bar to you instead of using a rack. 

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m

If you do not have a Muscle-Up, sub 60 false grip ring rows and 60 dips.  They can be broken up however you please.