CrossFit Ironside – CrossFit

Pull-ups (Use Pullup Chart)

Reference the pullup chart and complete a group of sets and reps. Work as strict as possible. We will be reviewing some strict pullup progressions.

WOD A: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 strict dumbell presses (Rx+Ring Dips)

30 D.U.’s/75 S.U.’s

-Rest 2mins-

WOD B: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Sumo-Deadlift High pulls Rx 75/55 Rx+95/65

30 D.U.’s/75 S.U.’s