Friday, Jan. 16th

If possible try to get here 5-10 minutes early for some additional warm up and stretching. We will be establishing some new 1 rep max's for the major lifts.

Today's WOD: CrossFit Total

Back squat
Shoulder press

**Warm Up with each movement. Then you will get 3 attempts at each to lift the maximum weight possible. Your heaviest successful lift from each of the 3 will be added together for your total score**


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.