CrossFit Ironside – CrossFit
Gymnastic Presses (Complete 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/ Pushups/ Dips/ Handstand Walks/ Holds
Metcon (Time)
5-10-15-20-15-10-5
(Rx+)
Chest to bar Pullups + 1 arm snatches 50/35
(Rx)
Pullups + 1 arm snatches
(Foundations)
Ring Rows + 1 arm snatches