Archived WODS

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

August 7, 2015

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STRENGTH:

Back Squat: 8@40%, 6@60%, 3@70%, 2@80%, 3x1@90%

** During last 3 sets, focus on setting quickly out of the rack without losing tension.  Smooth on the way down and quick out of the hole, lead with the shoulders on the way up.  Everything you'll need to PR on Tuesday.  DO NOT EXCEED 90%

CONDITIONING:

4 Rounds For Time:
30 Double Unders
15 TTB
5 Clean and Jerks (135/95)