Saturday, July 4th 2015

Happy Fourth of July everyone !

 

Foam Rolling
1. Calf
2. Lats
3. Front Deltoids
4. Inner Quads
5. IT Bands

10 minutes total

For time:

1,000m row

5 Thrusters 95/65#
5 Box jumps 24/20"

10 Thrusters 95/65#
10 Box jumps 24/20"

15 thrusters 95/65#
15 Box jumps 24/20"

10 Thrusters 95/65#
10 Box jumps 24/20"

5 Thrusters 95/65#
5 Box jumps 24/20"

1,000m row

1 mile run

40 minute cap

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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.