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