Saturday, Oct. 17th

 

Announcements!

- CrossFit KIDS will be starting a new class time this weekend. Sunday at 10:30AM. 


Today's WOD:

Warm up / Mobility 

MetCon WOD: MedBall Buddy, 35m cap (For Time)

Find your favorite Medicine Ball (20/14 #) and draw a face on it with chalk. This is your Medicine Ball Buddy. For the entire work out, you must be supporting his weight in some way. If your MedBall Buddy touches the ground or any other surface other than the wall for the wall ball shots, you will apologize by doing 10 burpees before picking your Buddy back up.

For time, while holding your MedBall Buddy:

800m run

50m Overhead-hold walking lunge

25 Wall-Balls 10/9' target

15 Box Jumps 24/20"

1,600m run

15 Box Jumps 24/20"

25 Wall-Balls 10/9' target

50m Overhead-hold walking lunge

800m run

35 minute time cap

Comment

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.