Archived WODS

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

August 17, 2015

STRENGTH:

1) 30 BW Bench Press in as few sets as possible.
2) 30 Strict Pull ups in as few sets as possible.
3) 15 Muscle ups in as few sets as possible.
** Rest as needed between sections, note sets in log.  If scaling bench press, scale to 60 - 70% 1RM.   Sub 40 Dips in as few sets as possible for MU. 

BARBELL CONDITIONING:

21-15-9 For time:
Power Clean (135/95)
Front Rack Lunges (135/95)
Push Jerks (135/95)
* 17 Minute Time Cap