In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Skill Work

Wall Ball, Double Under, T2B

Front Squat (3 reps every 2 minutes for 10 minutes)

Work at about 70-80% range – all sets same weight

Metcon (3 Rounds for time)

Three rounds for time:

15 x Toes-to-Bar

10 x Burpee Box Jump/Step-Overs 24/20

When the running clock reaches 7:00…

Three rounds for time of:

12 x Wall Ball 20/14

8 x Burpee Box Jump/Step-Overs

When the running clock reaches 14:00…

Three rounds for time of:

9 Front Squats 135/95

50 Double-Unders
Please post times for each of the three couplets.

Leave a Comment

TRY 1 WEEK FREE

Start typing and press Enter to search