Wednesday, July 20th

Wednesday, July 20th

Warm up

Strength - Front Squat
Warm up and work up to 92.5% x 1
After heavy single hit 72.5% x 10

MetCon WOD: 21 Minute EMOM

min 1 - Row 15/10
min 2 - Shoulder to Overhead 5 reps
min 3 - 20 Russian Twists 20/14

Score = 35 reps & weight used for shoulder to overhead.

L1 - 115/75
Rx - 135/95
Rx+ - 155/115

**Last completed 2/1/16

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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.