Sunday, March 13th

**Sunday Schedule

8:30AM Class
9:30AM Class
CrossFit KIDS - 10:45AM
Olympic Weightlifting - 4:30-6PM
Open Gym - 6PM

Sunday, March 13th

Today's WOD:

Warm up / front squat review

Strength - Front Squat
5 - 5 - 5 - 5 - 5 Ascending
Do 3 Warm up sets then start your 5x5.
Use this to focus on proper depth and back position (Elbows up!)
Work to a challenging set of 5 with GREAT form.
(No back rounding / shortchanging depth)

**No belts today, If you need a belt you should be going lighter for today's 5x5. We never want any piece of equipment to be used as a crutch. The belt has appropriate uses but when going light/medium weights we shouldn't depend on it. This will make you better, so if you have to be conservative on the weights today that will be fine.

Technique Review - The full clean

MetCon WOD: 12 Minute AMRAP of:

2 Full Clean at 85%
4 Burpees
8 Kettlebell swings 70/55#


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.