Friday, January 22nd


Today's WOD:

Technique WOD - 10 Minute EMOM

12 KB Swings (Score=Weight)

Technique focus - use appropriate weight 


(If you missed Monday's 1 RM)

Strength - Shoulder Press

Monday's Make up 1 RM test


MetCon WOD: 6 Rounds for Time of:

10 BTN Lunges 135/95

15 Box Jumps 24/20

20 Ab mat sit ups

20 minute cap



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.