Archived WODS

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

July 6, 2015

STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 4@70%, 2@80%, 1@85%

Back Squat @ 93% 1RM EMOM For 10 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. 

CONDITIONING:

1 Minute ME Pistols 
-- Rest 2 Minutes --
6 Rope Climbs 
21 Box Jumps (32/26)
21 Kettlebell Swings (72/44)
4 Rope Climbs
15 Box Jumps
15 Kettlebell Swings
2 Rope Climbs
9 Box Jumps
9 Kettlebell Swings

** Rope climbs should be legless if possible, then switch only after failure.  Complete a minute ME air squats if you are unable to do pistols.