Archived WODS

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

March 23, 2016

STRENGTH:

Every 90 Seconds for 7 Sets of:

1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat)
* begin @ 60-70% of 1rm Snatch (any style) and work to a max for the complex

CONDITIONING:

EMOM x 12 Min:
Odd - 7 Thrusters (115/75) + 5 Burpees
Even - 7 Box Jumps (24/20) + 30 Double Unders