Wednesday, March 9th


Remember to reserve your Friday night spot for this weeks CF Open 16.3!

Today's WOD:

Warm up / Technique overview

PVC Snatch Review / Barbell Snatch Review


Strength - Pull-ups 

(7 sets x 6-8 reps or 5 x 4-7 reps weighted)

record best set, list bands or weight.


MetCon WOD: 5 Rounds for Time:

20 OH Kettlebell Swings 55/35

20 Box Jumps 24/20

20 Ab Mat Sit Ups

There will be a time cap.


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.