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
Pick a gymnastic skill to work on. Use the pullup chart and try to set a PR!
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 Clean and Jerk
1 TTB/KTC
2 Clean and Jerks
2 TTB/KTC
3 Clean and Jerks
3 TTB/KTC
Rx 95/65
Rx+135/95