Tuesday, Sept. 22nd


Skill/Strength- strict pull-ups

Every 2 minutes do a max set of pull-ups, 5 sets total. If you do fewer than 4 pull-ups on any give net (or your max is below 4) use a band that allows you to do 5-7 with difficulty.

14 minutes 

WOD- CrossFit Open Workout "14.4"


60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20/14 to a 10'/9' target

30 cleans, 135 / 95

20 muscle-ups

Cash out:(after the 14 minute AMRAP) rest 3-5 minutes, then do a max set of pull-ups, 2 minutes of rest, max effort bar hang.


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.