Friday, June 12th 2015


Skill- Front rack position
Spend time stretching and practicing the front rack with weight

10 minute.

Strength- Turkish Get-ups
5x(2 per side) ascending

20 minutes

WOD- 14 minute AMRAP of
3 Deadlifts at 355/235# (If scaled, use 75-80% of your max)
30 sit-ups
30 second hang from the pull-up bar (may break up into sets)


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.