Archived WODS

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

February 5, 2016

STRENGTH:

Every 2 Minutes for 5 Rounds:
3 Tempo Back Squats
* 65% - 68% - 70% , last two sets are up to you.  3-2-1 tempo.

TEAM CONDITIONING:

Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)

For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.