Archived WODS

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

December 2, 2014

STRENGTH:

1a) 1 Heavy Push Jerk from Back Rack
1b) 1 Heavy Split Jerk from Back Rack
1c) 1 Heavy Push Jerk from Front Rack
1d) 1 Heavy Split Jerk from Front Rack

2) 3×3 Back Squat, across

CONDITIONING:

EMOM for 15 min:
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU