Wednesday, July 29th 2015

CrossFit Social this Saturday night at Evelyn's in New Brunswick starting at 7:30pm!

Today's WOD:

Strength/skill- Clean Complex of:

Clean-grip deadlift
full clean
front squat

all touch and go

Once you've worked up to a heavy single, drop back down by 10-15% and do one or two doubles.

25 minutes

MetCon WOD: 12-Minute AMRAP

3 Box Jumps 24/20
3 Cleans, 185#/125#
6 Box Jumps 24/20
3 Cleans, 185#/125#
9 Box Jumps 24/20
3 Cleans, 185#/125#
12 Box Jumps 24/20
3 Cleans, 185#/125#
15 Box Jumps 24/20
3 Cleans, 185#/125#
18 Box Jumps 24/20
3 Cleans, 185#/125#
21 Box Jumps 24/20
3 Cleans, 185#/125#

Etc., adding 3 reps to the Box Jumps each round.
    
AMRAP - Rounds and Reps

 

 

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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.