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 (Time)

21-15-9

Power Snatch and Barbell Burpees

Rx 95/65

Rx+ 115/75