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)