Thursday, March 17th

THURSDAY, MARCH 17TH

16.4 CrossFit Open this Friday 6PM-8PM, Reserve your spot on Wodify!

**No yoga today, We will be having open gym instead!

Today's WOD:

Dynamic Warm up

Strength/Technique - Push Jerk
(3 - 3 - 3 - 3 - 3 - 3 - 3 @ Ascending)
**This is a technique focus today, only work to a challenging set of 3 with great technique.

MetCon WOD: 16 Minute AMRAP

10 BTN Lunges (5 per leg) 135/95
15 KB swings 55/35
30 Double Unders

MetCon WOD: Level 1 16 Minute AMRAP

10 BTN Lunges (5 per leg) 95/65
15 KB swings 45/20
80 Singles

**If completed as written, mark Rx for the level 1 WOD.

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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.