Thursday, Nov. 19th


Today's WOD:


Strength - Back Squat (Make up day)

5 sets x 7 reps @ 75%

* This Strength is only for people that have not done back squat yet this week.


Skill Work - Rope Climb

Technique practice / scaled options then,

12 Minute EMOM

1 Rope climb per minute.

*Pants or high knee socks recommended when working on the proper technique.


MetCon WOD: 14 Minute AMRAP

10 Wall Balls

10 Box Jumps 24/20

10 Hand release Push ups


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.