Archived WODS

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

July 27, 2015

STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 3@70%, 2@80%, 1@90%

Back Squat @ 95% 1RM EMOM For 8 Sets 
- Finish with a set of 10, easy, fast and perfect.

** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off.  You should attempt to use your new 1RM to calculate weights, if you fail, drop to 90% and resume. 

CONDITIONING:

30 Muscle-Ups For Time 

* Rest 3 Minutes *

50 Strict T2B, NFT 
* Each rep must start from a dead hang, cannot swing your legs up in any way.