Wednesday, August 24th

Wednesday, August 24th


Today's WOD:


Warm up


Strength - Front Squat

Find a 1 rep max

Rep scheme on the whiteboard


MetCon WOD: 14 minute AMRAP


5 Strict Pull ups

10 KB swings 55/35

15 Ab mat sit ups


Rx+ = 2 Muscle ups instead of pull ups

**KB swings are meant to be light/moderate


Post WOD stretch


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.