Friday, October 9th


Strength - Bench Press 

(5 sets x 5 reps Ascending)

Work to a heavy set of 5

MetCon WOD: Tabata Something Else (AMRAP - Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. 

There is no rest between exercises. 

Post total reps from all 32 intervals.

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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.