CrossFit Ironside – CrossFit

Announcements

Reminder: 5:30 and 6:30 PM Classes cancelled. All other classes are Open Gyms!

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
strict pullups, kipping, chest-to-bar, bar muscle ups, ring muscle-ups, technique work

Metcon (Time)

For Time:

100 Double-unders/50 DU Attempts

30 Wallballs

15 Burpees

30 Wallballs

100 Double-unders/ 50 DU Attempts