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
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. “D.T.” Tabata
Deadlift
Hang Power Clean
Shoulder-to-overhead
Deadlift
Hang Power Clean
Shoulder-to-overhead
-Rest 2 mins-
Rx 95/65
Rx+
Round 1 95/65
Round 2 125/85
Round 3 155/105