Friday, April 1st


CF Open is over, back to normal Friday night classes 4pm/5pm/6pm.

Today's WOD:

-Warm up

Pull up Program (Week 1Day 2)

Dumbbell / KB Single Arm Row
4 x 8 reps each arm (go heavy)

6 sets of 5 reps of 3 count Pullup Negatives
(start with your chin over the bar and lower slowly by counting to 3)
MetCon WOD: 5 Rounds

Every 5 Minutes complete:
Calorie Row 20/15
7 Front Squats

(Add weight every set)

You should complete your row and front squats in around 3 minutes. Work to a 7 rep max.

(5 Rounds for weight)


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.