Saturday, Jan. 30th


Today's WOD:

Warm up / front rack mobility 

Technique review - Hang power clean 

Movements review / wod prep

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

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

*R+ 155/115

Extra Credit - 1000m Row test


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.