Archived WODS

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

June 13, 2016

STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 4@70%, 2@80%, 1@85%

Back Squat @ 90% 1RM EMOM For 8 Sets
- Finish with a set of 10, easy, fast and perfect (30%).

** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off. 

CONDITIONING:

3 Rounds For Time:
400m Run
6 Muscle-Ups
40m Burpee Broad Jump