Monday, Nov. 23rd

Keep up the hard work! We are in week 4 of our 8 week cycle. 


Strength - Back Squat 

7 sets x 5 reps @ 80%

Squat week #4

MetCon WOD:12 Minute AMRAP of:

2 Full Clean at 85%

4 Burpees

8 Kettlebell swings 70/55#

*If you miss your clean twice in a row, drop 5-10 pounds.

*WOD last completed on 8/11

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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.