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

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx+)

3 Muscle-ups (Bar or Ring)

50 Double-unders

(Rx)

3 Chest-to-bar Pullups

20 DU Attempts

(Foundations)

3 Strict variation of a Pullup

50 Single-unders