Archived WODS

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

June 30, 2015

BARBELL GYMNASTICS:

EMOM x 10: 
2 x Halting Clean & Jerks
* Clean can be any style, power or full.  Pause for a 2 count just below knee cap & at the bottom of the dip.  These are two singles, not touch and go. 

CONDITIONING:

Every 2 minutes for 20 mins:
3 Muscle-Ups
5 Power Cleans (185/135)
7 Burpees
**Score is the time of your slowest round.  Sub for MU is 2 C2B pull-ups.