Archived WODS

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

June 15, 2015

STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 3@70%, 1@85%

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 min rest between sets.  

CONDITIONING:

3 Rounds For Time:
50 Double Unders
50 Air Squats
20 Calorie Row