CrossFit Ironside – CrossFit

Gymnastic Presses (Pick a group of sets and reps to perform)

Chart 1

7×8 reps

6×7 reps

5×6 reps

4×3 reps

3×4 reps

Chart 2

6×5 reps

7×4 reps

8×3 reps

9×2 reps

10×1 reps

Metcon (Time)

3 Rounds:

400 m. Run

1 Rope Climb

200 m. Run

10 Shoulder-to-overhead Presses

Rx 95/65

Rx+135/95

-Rest 1 min-