Archived WODS

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

June 3, 2016

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BARBELL CONDITIONING:

With a running clock:
1) At 0:00 - 
Complete Every :40 for 9 rounds (6 min):
1 Pause Power Snatch @ 50% (catch and hold for 2 seconds)

2) At 10:00 - 
Complete Every :40 for 9 rounds (6 min):
1 Pause Full Snatch @ 70% (catch and hold for 2 seconds)

CONDITIONING:

"Mini Nate"
10 Minute AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (72/44)

* Scale Muscle-Ups with 4 strict pull-ups (any style).