Thursday, August 20th


Yoga class at 5pm!

Today's WOD:

Chipper Warm up

Technique review of all movements

MetCon WOD: Chipper For Time

100 Box Jumps 24/20

80 Double unders

60 KB swings 55/35

40 Pull ups

10 Turkish Get ups (5 per side)

10 Rope Climbs

1 Mile run (scaled option = 800m)

(Time cap = 30 mins to be out on the run)


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.