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)


(10 min cap)

8 Front squats

8 Dips

Rx weight: 115/75

Rx dips: paraletts, box, bench

Rx+ 135/95

Rx+ Ring dips