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)
2 Rounds:
Min 1: M.E. Deadlift Rx 135/95 Rx+225/155
Min 2 -Rest-
Min 3 M.E. Wallballs
Min 4 -Rest-
Min 5 M.E. Calorie Row
Min 6 -Rest-
Min 7 M.E. Push-ups (Rx+) HSPU’s
Min 8 -Rest-