Archived WODS

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

August 12, 2015

STRENGTH:

6 x 1 Snatch Balance + 2 OHS, Progressive
** 2 Strict or 4 kipping Muscle ups in between each set.  Scale to 8 dips, weighted if possible. 

CONDITIONING:

For Time:
1000m Row
30 Overhead Squats (115/80)
30 Bar Facing Burpees
500m Row
15 Overhead Squats (135/95)
15 Bar Facing Burpees