Archived WODS

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

June 2, 2014

STRENGTH:

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest as needed

CONDITIONING:

10 minute AMRAP of:

Run 100m
20 KB Clean and Jerk (72/44)
2 Wall Walks
10 Burpee Over-Box (20")

Notes: Run will be out to the end of the building (freeway side), sprint to the rock wall, jog back.  C&J are from the hip with a single KB).  Wall walks start and end with your chest on the ground, scale is hollow position on wall then touch your chest 10 times (5R/L).  No hip extension required on box.