CrossFit Ironside – CrossFit
Gymnastic Presses (Perform a group of sets and reps)
Chart 1
7×8 reps
6×7 reps
5×6 reps
4×3 reps
3×4 reps
Chart 2
6×5 reps
7×4 reps
8×3 reps
9×2 reps
10×1 reps
HSPU’s, Dips, Push-ups, etc…
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx+)
20 Wallballs
30 Double-unders
(Rx)
15 Wallballs
15 DU attempts
(Masters)
15 Air Squats
250 m. row