Saturday, Feb. 21st


remember there is an 830 and 930am class !

Today's WOD:

Spend 20 minutes working up to a heavy single snatch.

Drop to 80% of the weight you work up to for an 8 minute EMOM of: 

1 snatch and 2 overhead squats

The WOD will be

5 rounds for time of:

15 Wall balls 20/15#

10 Wall balls 20/15#

5   Wall balls 20/15#

Do the movements of each round in any order.


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.