CrossFit Ironside – CrossFit
Gymnastic Presses
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
Pushups, HSPUs, Dips, Handstand Holds/Walks
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
15 Cleans
15 Pullups
30 DU’s/ 15 attempts
10 Cleans
10 Pullups
30 DU’s/ 15 Attempts
5 Cleans
5 Pullups
30 DU’s/ 15 Attempts
(Foundations)
15 KB Swings
15 Ring-rows
10 KB Swings
10 Ring-rows
5 KB Swings
5 Ring-rows
(Rx 95/65)
(Rx+ 135/95
155/105
185/125 ascending each group of cleans and pullups)