Archived WODS

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

July 8, 2015

STRENGTH:

12 Minutes To Build to a max complex of:
Front Squat + Push Press + Thruster

* you must stand up out of clean until fully extended, then begin the dip phase of your push press.  You may NOT jerk the bar in any way for push press or thruster, if your feet leave the ground or you rebend your knees, it's a no-rep. 

CONDITIONING:

EMOMx20
5 rounds of:
Min 1: 20 Abmat Sit-Ups
Min 2: 7 Clean and Jerks (115/75)
Min 3: 16/12 Cal Row
Min 4: 7 Overhead Squats (115/75)