Archived WODS

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

January 27, 2016

STRENGTH:

Alternate every 90 seconds for 5 Rounds:
A) 3 Tempo Back Squats @ 65 - 70%
B) Even:  3 Tempo Bench Press, You choose weight

* 3-2-1 tempo for squats, 3-1-1 tempo for bench.  

CONDITIONING:

25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20