CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a group of sets and reps to complete)
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
Gymnastic pulling skill of your choice. Pick a skill that you want to develop.
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
(Rx+)
10 TTB’s
10 Box Jumps
10 1-arm DB Hang C&J’s 50/35
10 Box Jumps
(Rx)
10 Leg-raises
10 Step ups
10 1-arm DB Hang C&J’s
10 Step ups