CrossFit Ironside – CrossFit
Gymnastic Presses (Use gymnastic chart)
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
Pushups, HSPU’s, Dips, Handstand Walks/Holds
Rx+ athletes use this as preparation for the WOD, don’t burn yourself out during the skill piece.
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1,
HSPU’s + 1 arm snatches
Rx+50/35