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Narf

25
Oct

Narf

Fran is the quintessential WOD that everyone knows in CrossFit. It’s the “how much ya bench?” standard for us and so we thought we’d flip her upside down to give you a new perspective. Ladies and Gentlemen…meet Narf. Yes, it’s backwards Fran, we know. But we thought you’d like to get a different viewpoint. With Narf, not only does her rep scheme go up but you start with pull-ups and end with thrusters. Quite devious, don’t ya think?

Strength:

1RM Thruster (from the rack): 5-3-1-1-1

Conditioning:

“Narf”
9-15-21
Pull-ups
Thrusters (95/65)

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