Archived WODS

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

November 23, 2015

CONDITIONING:

15-12-9-6, For Time:
Power Clean (155/105)
Toes-2-Bar
Push Jerk (155/105)
Box Jump (24″/20″)

* 15 Min Time Cap, rest exactly 5 min before beginning the strength.

STRENGTH:

12 Minutes to Work up to a heavy Snatch single from the hang

* Hang should be about 1/2 way down thigh, goal is to start with bar about a half inch away from thigh and to make contact with hip before triple extension.