In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Back Squat (Every 2 min for 8 min )

Set 1 – 5 reps @ 60% of 1-RM

Set 2 – 5 reps @ 70% of 1-RM

Set 3 – 5 reps @ 75% of 1-RM

Set 4 – 5 reps @ 75% of 1-RM

Metcon (Time)

For time:

30 Man-Makers 35/20

RX+ 50/35
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Metcon (Time)

15 Deadlifts 185/125

Rest 30 seconds

15 Deadlifts 185/125

RX+ 225/155
Goal is to be unbroken.

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