CrossFit Ironside – CrossFit
Gymnastic Presses (complete a group of sets and reps from above)
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
push-ups, dips, hspu’s, handstand walks/holds
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
1 Deadlift
1 Bar Facing Burpee
2 Deadlift
2 BFB’s
3 Deadlift
3 BFB’s etc.
(Rx+) 185/135
(Rx) 135/95
(Foundations)
1 Kettlebell Sumo-Deadlift High pull
1 Burpee
2 KBSDHP
2 Burpee
3 KBSDHP
3 Burpee