Archived WODS

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

October 20, 2014

STRENGTH:

15 Min To Establish a 7RM Front Squat

*Remember, it's better to fail at 5 or 6 then end at an easy 7.  At least then you know where you stand.  

CONDITIONING:

5 rounds of:  

AMRAP 3 Min:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*1 minute rest between rounds. Your score is total rounds, ONLY FULL ROUNDS COUNT, RESET REP COUNT FOR EACH AMRAP.