Thursday, July 9th 2015


Skill- Double-unders

Spend ten minutes working on doubles. If you have doubles, do three or more max sets.

Skill- Muscle-up skill work

Work on muscle-up skills or strict ring dips and pull-ups.

WOD- For time:

50 thrusters 115/85#
Every minute on the minute, do 5 burpees.

20 minute time 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.