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
Opt. 1 Skill development/ Movement prep for WOD
Opt. 2 Pick a GP and complete a group of sets and reps
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
6 Pullups
9 Box Jumps
12 KB Hang Snatches
(Rx+)
3 Muscle-ups (Bar or Ring)
9 Box-overs
12 KB Hang Snatches 52/35