Archived WODS

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

July 15, 2013

STRENGTH:

5 x 3 High Bar Back Squat @ 70%

Notes: Focus on being explosive out of the bottom.  These should be fairly quick reps, all about the little stuff.  Figure out what you can focus on for a successful lift, do the same thing on every rep (unless it's the wrong thing of course...).

CONDITIONING:

12 minute AMRAP of:

5 Power Clean & Jerks (155/105#)

10 Front Squats (155/105#)

Run 200m