CrossFit Ironside – CrossFit
Gymnastic Pulls (Work through a group of sets and reps)
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 – Rounds and Reps)
15 min EMOM
(Rx+)
5 Chest-to-bar Pullups
5 Burpees
5 Cleans 115/75
(Rx)
5 Pullups
5 Burpees
5 Cleans 95/65
(Masters)
5 Ring-rows
5 Burpees
5 KB Swings
