Sunday, April 3rd

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

 

Today's WOD:

Warm up - Bring Sally Up!
Air Squat or Barbell

Technique Review - KB swings / Burpee box jump

MetCon WOD: For Time
In teams of three with one person working at a time, partners alternate full rounds...

30 total rounds for time of:
12 KB Swings 55/35
6 Burpee Box Jumps 24/20"

**Rx+ = 70/55 KB

Optional Extra Credit: 100 Ab mat Sit ups or 50 GHD sit ups

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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.