Wed. April 22nd

 

Announcements! 

- Iron CrossFit BBQ will be May 9th! Saturday after classes from 11am to 3pm. There wll be a sign up sheet in the gym.

- CrossFit Kids will be starting this Sunday! Times and sign ups will be available in the office. Any questions just ask Coach Joe. 

 

Today's WOD:

Mobility: Hamstrings 

 

Warm up: 3 Rounds

10 Barbell good mornings

10 Barbell Squats

10 Barbell Presses

**Deadlift Warm up**

 

Hero WOD: "Bradshaw"

10 rounds for time of:

3 Handstand push-ups

6 Deadlift 225/155

12 Pull-ups

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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.