Archived WODS

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

August 19, 2013

WARM-UP / SKILLS:

Burgener Warm-Up (PVC Then BAR), Followed by 5 Minutes of Light Snatch Work

STRENGTH:

5 x 3 Pause Squats, across (same weight for all 3 sets) - You can choose to do these as front squats or back squats.  Pause for 3 full seconds at the bottom (Ass to grass on every rep).

CONDITIONING:

3 Rounds For Time:
10 Front Squats, (185/135) 
20 C2B Pull ups
50 Double unders