Archived WODS

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

January 6, 2016

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Remember our White Elephant party is this Saturday!!  It starts at 5pm, see the announcement for more info.  

STRENGTH:

Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
** 16 Minute Cap

CONDITIONING:

With a Running Clock:
A. At the 0:00
2 Rounds For Time:
30 Wall Balls
15 C2B Pull ups
B. At the 5:00
2 Rounds For Time:
24 Wall Balls
12 C2B Pull ups
A. At the 10:00
2 Rounds For Time:
18 Wall Balls
9 C2B Pull ups