Archived WODS

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

May 1, 2015

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Missy cleans all the weights... 

STRENGTH:

15 Min to Establish a 1RM Snatch
* Full snatch only, you may not drop weight, only 3 attempts can be made at any given weight. 

CONDITIONING:

AMRAP 5 Min:
5 Muscle-Ups (5 Burpee Pull-Ups)
5 Cleans (155/105)

- Then - 

8 Rounds of:
30 Seconds ME Calorie Row
Rest 30 Seconds
* For Max Calories