Archived WODS

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

April 13, 2016

STRENGTH:

Work to a heavy Split Jerk from the rack
* Spend 15 min working to a split jerk single from the rack, if they are feeling good, go for a 1RM.  If not, work on footwork and speed at a heavy but manageable weight. 

CONDITIONING:

5 Rounds:
60 Double Unders
40 Squats
20 Cal Row