CrossFit Ironside – CrossFit


Today we are starting our Strict Pullup/Muscle-up Challenge. We will be going over the challenge in class. Come out and establish a baseline for your pulling strength. There will be options for all skill levels.

Pull-ups (ME X 5)

Establish a baseline for your strict pulling strength.

There are a variety of assisted pull-up options for those who do not do strict pull-ups

Record your best effort and your total reps in your notes

Metcon (Time)

8 Rounds:


10 Knees-to-chest

10 Pushups

30 Double-under Attempts/ 60 Single-unders


10 Toes-to-bars

10 Pushups

30 Double-unders

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 L. Raises

10 Ring-rows