Archived WODS

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

July 16, 2013

STRENGTH

7 x 1 Power Snatch + Overhead Squat @ 80%  

Notes: Complete all 7 sets at the same weight, use your heaviest 1RM of any style (squat, hang, power etc.).  If you do not have a 1RM, work your way up to a heavy snatch, you MUST include a OHS at the end of each rep. Rest as needed. 

CONDITIONING:

3 rounds for time of:

5 Muscle-Ups
20 KB Snatch + OH Lunge (53/35#) (10L/10R) DEMO
40 Double-Unders

Notes: Sub 10 FG Ring Rows + 10 Dips for Muscle-Ups.