Archived WODS

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

January 12, 2015

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STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 3@70%

Back Squat (6/1):
6@70%, 1@90, 6@73%, 1@90%, 6@75%, 1@93%
** Maintain good form throughout, if it ever breaks down, lower weights by 3-5% and resume.  Strict 2-3min rest between sets.  

CONDITIONING:

3 Rounds for time of:
15 Burpee Pull ups  (6″ above max reach)
15 Front Squats (155/105)
15 Box Jumps (24/20″)
** If scaling FS it should be aprox. 50% of your 1RM Front Squat.  15 Min Time Cap.