CrossFit Ironside – CrossFit
Gymnastic Pulls (Complete 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
Choose any gymnastic pull of your choice to either work skill-devleopment and drills or complete a group of sets and reps
Metcon (AMRAP – Reps)
Partner Up!
5 Rounds:
2 min AMRAP:
20 Burpees + ME Clean and Jerks
-Rest 1 min-
Rx+ 135/95
Rx 95/65
Foundations 75/55
Split up the burpees and C+J’s however you wish. 1 person works while the other rests.
Record C+J reps into wodify