Archived WODS

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

July 22, 2016

Remember, today is open gym format with modified hours, check schedule.  This is not a free for all, you must complete the WOD. 

STRENGTH:

Back Squat 1RM Prep:
8@40%, 6@60%, 4@70, 2@80%, 1@85%, 3x1@90%
* Between each of the last 3 reps perform a walkout at approx. 120%

CONDITIONING:

Every 2 Min on Min For 10 Rounds:
3 Muscle-Ups
4 Full Cleans (155/105)
5 HSPU
* Complete Strict HSPU if possible.