Archived WODS

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

June 16, 2014

STRENGTH:

Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest as needed.

* Be sure to have a spotter for your last set.  If you fail your second rep, rest and get another single. 

CONDITIONING:

3 rounds for time of:

75 Squats
7 Muscle-Ups
10 V-Ups

*15 Minute Time Cap