Friday, October 16th

Today's WOD:

Strength - Pull-up 

10 Min. EMOM

Every two minutes do a max effort set of pull-ups, complete five sets total.Score is total reps. In your comments, put the number you did for each set. *Strict pull ups

Strength - Push Press 

5 - 5 - 5 - 5 - 5 Ascending

Record heaviest set of 5


MetCon WOD: 14m AMRAP

10 Kettlebell swings 55/35#

15 Push-ups

30 double-unders

*Rx+ 70/55  kbswings


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.