CrossFit Ironside – CrossFit
Gymnastic Pulls (1-1-1-1-1-1)
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)
1 min M.E. Row
-rest 1 min-
1 min M.E. Pullups
-rest 1 min-
1 min M.E. Snatch 95/65 (Rx+115/75)