Monday, August 8th

Monday, August 8th


Warm up / Shoulder prep


Strength - Bench Press

Warm up then 90% x 2

Then 80% of single for 10 reps

(warm up rep scheme on whiteboard)


Partner WOD: 16 Minute AMRAP

"You Go I Go"


10 Lunges with barbell overhead 95/65

15 Sit Ups

7 Burpees


Partner one completes a round at max effort, Partner 2 is resting.


-Post WOD stretch


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.