Wednesday, January 6th


Today's WOD:

Conditioning: Max Effort 1000m Row


Strength: Bench Press 

Work to a heavy triple


MetCon WOD: 14 minute AMRAP

25  Doubles

10 Box Jumps 24/20

5 Strict pull ups (Rx+ 2 muscle 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.