CrossFit Ironside – CrossFit
Gymnastic Pulls
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Try to PR on a set of reps that you have not completed.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Thrusters
75 Single-unders
5 Thrusters
10 Knees-to-chest
(Rx+)
10 Toes-to-bar
5 Thrusters
25 Double-unders
5 Thrusters