Friday, April 29th


Today's WOD

Warm up / WOD Review

MetCon WOD: Team of 3. For Time: (work is split any way between partners)

100 Cal Row

100 Deadlifts 135/95

80 Cal Row

80 Hang Power Cleans 135/95

60 Cal Row

60 Front Squats 135/95

40 Cal Row

40 Push Jerks 135/95

20 Cal Row

20 Squat Clean Thrusters 135/95

Movements must be completed in order. One barbell for all three athletes. Only one athlete works at a time.

We have scaled optons available and 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.