Tuesday, August 9th

Tuesday, August 9th


Today's WOD:


Warm up / Technique Review


Skill - Pistol Squat Review and scaled options.

8 Min EMOM 2-4 reps


Benchmark MetCon: "Fight Gone Bad" (3 Rounds for reps)


Three rounds of:

Wall-balls 20/14

Sumo deadlift high-pull 75/55

Box Jumps, 20"

Push-press 7555

Row (Calories)

1-minute rest


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.


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.