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