Monday, Nov. 9th

 

-Rowvember top 5 men and top 5 women will be posted Monday night. This week you have to complete 4 (3 minute time trials). 

- CrossFit Social is THIS Saturday at 8PM at Shaka in New Brunswick. 


Week 2 of current Training Cycle.

Today's WOD:

Rowvember - (3 Minute Time Trial) (Distance)

(Optional Rowvember Challenge!)

 

Strength - Back Squat 

4 sets x 9 reps @ 70%

 

MetCon WOD:

40 wall ball shots 20/15#, 10/9' target

40 sit-ups

40 double-unders

30 wall ball shots 20/15#, 10/9' target

30 sit-ups

30 double-unders

20 wall ball shots 20/15#, 10/9' target

20 sit-ups

20 double-unders

10 wall ball shots 20/15#, 10/9' target

10 sit-ups

10 double-unders

15 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.