Tuesday, July 14th 2015

Skill- Rope climb skill work

Work on your footwork. If you are proficient in climbing the rope with your feet, do 2-5 legless rope climbs.

15 minutes

WOD- 100 pull-ups for time

Every time you drop off the bar to rest, run a 400m.

(Scaled: If you are doing between 1 and 5 pull-ups per set, run every other time you rest.)

30 minute cap


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.