Archived WODS

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

September 5, 2014

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Please check the schedule Friday night regarding Saturday class.  We will have three teams competing at Beast Fest in Seattle on Saturday, therefore we may not have a Saturday morning class.  I will update the schedule as soon as I know. 

If you are interested in coming up and spectating, our first event will be at 9am.

 

STRENGTH:

4 x 8 Back Squat - Progressive, fast and unbroken

CONDITIONING:

3 Rounds For Time:
20 Burpee Pull-Ups (6" above reach)
20 Front Squats (155/105)
20 Box Jumps (24"/20")