Friday, Feb. 26th

"The strongest steel is forged in the hottest fire"


***After party will be at the North Brunswick Pub at 9:30PM. 

***Due to the space and time required for this workout we are opening up two additional time slots, If anyone would like to switch we now have 4PM and 5PM available. Mandatory Wodify sign up/Reserve. We will have judges available.

The workout was tough, I'm looking forward to seeing you all push through and finish it. Level 1 or Rx I give a lot of respect for everyone taking on this CrossFit Open Challenge. 

3 Options for Today's WOD: Rx / Scaled / Level 1 

MetCon WOD: CrossFit Games Open 16.1 Rx

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

 

MetCon WOD: CrossFit Games Open 16.1 Scaled

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

 

MetCon WOD: CrossFit Games Open 16.1 LEVEL 1

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge 45/35 (knee doesn't have to touch)

8 Lateral scaled Burpees (No push up)

25 Ft. Front Rack Walking Lunge 45/35

8 Ring Rows

Comment

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.