Archived WODS

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

July 5, 2016

STRENGTH:

Warm-Up,  Back Squat - 8@40%, 6@60%, 3@70%, 1 @80%, 

Back Squat - 6@75%, 1@95%, 6@77%, 1@97%, 6@79%, 1@99%
** Strict 2.5 Min Rest BETWEEN Sets

CONDITIONING:

AMRAP 10 Min:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
* Ten round cap, if you reach it before the 10 min mark, note your time.