Tuesday, June 23rd 2015

Strength- Bench Press
2x3 at 85%
2x2 at 90-95%
1x1 at 100-105%

WOD- 14 minute EMOM
2 Wall-balls 20/15#, 10/9' target
2 Overhead Squats 95/65#

Every round, add 2 wall balls and 2 overhead squats. When you can't complete all the reps required for a given round, drop back to 2 wall-balls and 2 OHS.


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.