Workout of the Day

Hey folks, Narrows Crossfit is hosting our first seminar this Saturday!  We've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

WE WILL NOT BE HOLDING CLASSES DURING SEMINAR.

STRENGTH:

FS WARM-UP: 8@BAR, 6@30%, 4@40%, 3@60%

Tempo Front Squats (3-2-1)
3@65%
2x3@68%
3@70%
* Strict 2 Minutes rest between sets. 

CONDITIONING:

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring Muscle-Ups