Saturday, August 15th 2015

MetCon WOD: For Time: 4 person team relay race

500m Row
15 Hang Clean 135/95
30 burpees on plate
45 Box Jump overs 24/20

*Cash out 800m run

*Every team member must finish their reps before the next teammate can move on to the next movement. Only one teammate to a movement.

*Rx+ 155/115


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.