Archived WODS

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

July 19, 2016

STRENGTH ACCESSORY:

1a) 3x10 Romanian DL
1b) 3x6 R/L Bulgarian Split Squat
1c) 3x20 Weighted Sit-Ups (feet anchored with wallball)
* DL and Split Squats should be moderately heavy but with perfect form.  Split squats are loaded with a bar in a front rack. 

CONDITIONING:

3 Rounds For Time:
400m Run
21 Burpees