Wed, January 13th


Today's WOD:

Mobility - Front Rack 

Strength  - Clean 

Work to heavy single then drop to 80% for 3x2 reps

Not necessarily a 1 rep max, just a heavy single with good form.

**If you are new to the movement, work with a light/moderate weight and focus on improving technique.

(If you missed Monday's Back squat 1 rep max do your squats instead of the clean.)


CF Open Standard Review - Wall Ball


MetCon WOD: 15 Minute AMRAP

6 Pull ups

12 Wall balls 20/14 

24 Ab Mat Sit Ups

Score = Rounds + Reps

Rx+ = 2 Muscle Ups instead of pull ups


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.