Sunday, April 10th


8:30AM CrossFit Class
9:30AM CrossFit Class
CrossFit KIDS 10:45AM
Oly Class 4:30PM
Open Gym 6PM

Today's WOD:

Dynamic Stretch + Warm up

Technique Review

Strength - Front Squat + Jerk
(work to a heavy single for the complex)

MetCon WOD: 14 minute AMRAP of

3 Deadlifts at 355/235# (If scaled, use 75-80% of your max)
30 sit-ups
30 second hang from the pull-up bar (may break up into sets)

(On your final round, if you stop on the hand: count every 10 seconds as one rep, rounding up. so 11 seconds and 19 seconds would both count as two reps.)


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.