Saturday, Dec. 19th

Shout out to Donna, Jen, Don and Liard. Good luck and have fun at your partner competition! You guys will crush it! 

Today's WOD:

"Double Header"


MetCon WOD 1: 20 Minute EMOM

Even Min - :30 seconds Ball Slams

Odd Min -  5 Handstand Push ups

Record ball slams (reps)


MetCon WOD 2: 20 Min EMOM

Even min - :30 seconds cal row

Odd min - 6 Strict Pull ups

Record Calories


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.