Archived WODS

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

January 25, 2016

CONDITIONING:

“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 72/44
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders

* Only 1 bar. Athlete is responsible for changing weights. 26 Min Time Cap.

GYMNASTICS/STRENGTH:

For Time:
10 Strict Ring Muscle ups
20 Strict C2B Pull ups
* Scale 4 - 1 Ring Dips For MU.