Archived WODS

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

June 12, 2013

 STRENGTH

1 X 20 High Bar Back Squat

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

CONDITIONING

For time:

18 C-2-B Pull-Ups
18 KB Snatches (53/35) (9L/9R)
360′ Shuttle Run (6X60′)
14 C-2-B Pull-Ups
14 KB Snatches (53/35) (7L/7R)
240′ Shuttle Run (4X60′)
10 C-2-B Pull-Ups
10 KB Snatches (53/35) (5L/5R)
120′ Shuttle Run (2X60′)