Tuesday, Oct. 27th


Today's WOD:

Warm up / Mobility 

Strength - Shoulder Press 

1x6 @ 75%,  2x5 @ 80%,  2x4 @ 85%


MetCon WOD: 3 Rounds For Time

500m Row

21 Wall Balls 20/14

21 Ab Mat Sit ups

Score = Time

Time Cap = 16 Time CAP


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.