Friday, Oct. 23rd


Strength - Deadlift 

7 sets x 3 reps Ascending

Work to a heavy triple


MetCon WOD: 14 Minute EMOM

Even Min. - 10 Toes to Bar

Odd Min. - Max Doubles

Score = Doubles (For Rx you must complete all sets of TTB)

* Pace yourself on doubles and be consistent.


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.