Archived WODS

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

March 3, 2015

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Not only is this Kolt's first time competing but he is less than 3 weeks out of fundamentals!!  Killed it on Saturday,  all the boys around for support.

STRENGTH/GYMNASTICS:
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU
** Hold for as long as possible, if you fail, drop a rep off each. 

CONDITIONING:
With a running clock…

A. AMRAP 5 Min:
12 Box Jump Overs (24/20″)
12 Bar Facing Burpees
12 Front Squats (135/95)

Rest 5 Minutes

B. AMRAP 5 Min:
10 Box Jump Overs
10 Bar Facing Burpees
10 Front Squats

Rest 5 Minutes

C. AMRAP 5 Min:
8 Box Jump Overs
8 Bar Facing Burpees
8 Front Squats

** 100% effort for each amrap, do not pace!