CrossFit Ironside – CrossFit
Skill Development
Review of kipping/kipping pull-ups
Pull-ups (3-3-3-3-3)
Perform either 5 sets of 3 reps (5×3) of pull-ups, chest-to-bar pull-ups or bar muscle-ups. Rest 2-3 mins between sets.
If you choose to do bar muscle-ups or chest to bar muscle-ups enter it into wodify.
Metcon (Time)
6 RFT
(10 min cap)
8 Front squats
8 Dips
Rx weight: 115/75
Rx dips: paraletts, box, bench
Rx+ 135/95
Rx+ Ring dips