Saturday, Feb. 20th


"Double Header"

Warm up / Mobility / Movement review

MetCon WOD 1: 14 Minute EMOM

Odd minutes - Max KB swings 55/35

Even minutes - Max HSPU

(Stay consistent)

Rx+ = 70/55 and strict hspu

MetCon WOD 2: 14m EMOM of:

odd minutes- max pistols squats

even minutes- Cal Row 15/10

Score = Pistols


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.