Friday, May 1st

Today's WOD:

Warm up

Technique Review - Split Jerk

5 sets x 3 reps (60%-70%)

*Pause for 3 seconds in the split jerk before recovering

MetCon WOD:

WOD A: Partner WOD

13 minute AMRAP

Row for Meters

*one partner works, one rests

-5 minutes rest between WODS-

WOD B: Partner WOD

13 minute AMRAP

20 Box jumps
20 Toes to Bar

*one partner works, one rests
*Score = rounds completed as a team


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.