Archived WODS

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

January 19, 2015

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STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 4@70%, 2@80%, 1@85%

Back Squat @ 90% 1RM EMOM For 8 Sets 
- Finish with a set of 10, easy, fast and perfect.

** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off. 

CONDITIONING:

For Time, 15 - 12 - 9 - 6 of:
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes-2-Bar

** 15 Minute Time Cap