Archived WODS

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

May 6, 2016

STRENGTH/SKILL:

1a) 3 x 3 Tempo Pull-Ups - Hold at top/quarter/half/three-quarter for 5 seconds each. 
1b) 3 x :20 Handstand Hold followed by 20 shoulder shrugs

CONDITIONING:

AMRAP 3:
6 Front Squat (155/105)
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 Front Squat (135/95)
6 Burpees over Bar