In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Front Squat (2 reps every 2:30 for 15 Min – 6 Sets )

Front Squat x 2 reps

Sets 1-3 @ 80%

Sets 4-5 @ 85%

Sets 6 @ 90%

Metcon (Time)

100 Double-Unders

and then …

Five rounds for time of:

15 Cal Row

6 Hang Squat Clean 95/65*

and then …

100 Double-Unders

RX+ 135/95

*Can be received in a power position and then taken into a squat.

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