CrossFit Ironside – CrossFit

Pull-ups (Strict Pullup/ Muscle-ups)

Week 2 of the Pullup Challenge!

Opt.1: Test out strict pullups/muscle-ups

Opt.2: 10 min EMOM

3-5 Strict or weighted pullups

Opt. 3: Muscle-up/Pullup progressions

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx)

100 Single-unders/ 50 DU attempts

12 Knees-to-chest

10 Power Cleans 95/65

-1 min rest-

(Rx+)

75 Double-unders

12 TTB’s

10 Squat Cleans

-Rest 1 min-

Rnd.1 135/85

Rnd. 2 155/105

Rnd. 3 185/125

Rnd. 4 Back to 135/85

Metcon (AMRAP – Reps)

Optional Accessory Work:

3-4 Superset L. Raises + Ringrows