Thursday, Dec. 17th


Today's WOD:

Technique work - KB Swing


Technique WOD - 10 Minute EMOM

12 KB Swings (Form Focus) (Record Weight)


MetCon WOD: 20 Minute AMRAP

4 Burpees

8 Barbell Step ups 135/95 (scale weight or use KB's)

12 Ab Mat Sit Ups

20 Doubles


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.