Friday, September 11th 2015

Strength/Skill- Full Clean

Work on the three position clean at a moderate weight. (full clean from the ground, full clean from above the knee/low hang, full clean from mid-thigh/high hang)

30 minutes

WOD- 12 minute EMOM

odd minutes: 25 sit-ups
even minutes: Max burpee box jumps 24/20"

score: total number of burpee box jumps


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.