In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Back Squat (6 reps every 2 minutes for 8 minutes )

Back Squat x 6 reps @ 80%

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 12 minutes:

Odd minutes: 15/10 Calorie Row

Even Minutes: 200M Run

At the 15 minute mark. . .

Every minute on the minute for 5 minutes:

10 x Wall Ball Shots 20/14

5 x Power Cleans 95/65

RX+ 18/12 Cal Row, 135/95
For score, enter total numberof rounds completed – perfect score is 17

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