Friday, Nov. 13th


Today's WOD:

Optional Row:

Rowvember - (3 Minute Time Trial) (Distance)


Strength - Front Squat 

Find a 1 RM or 5x5 @ 75%


MetCon WOD:

For time:

50 Thrusters 115/85#

Every minute on the minute, do 5 burpees

20 minute 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.