Friday, Sept. 30th

Friday, Sept. 30th


Today's WOD:


Warm up / movement review


Skill work - Split Jerk

7 sets x 3 reps @ Ascending light technique work today. We'll be doing heavy singles next week!

MetCon WOD: 5 Rounds (No score) 40 Seconds each movement / 20 seconds rest/transition

DB Muscle Snatch

One Arm KB Swings 55/35 (eye level)

Pistol Squats Row

**Suggested reps on the whiteboard and scaled options


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.