CrossFit Ironside – CrossFit
Gymnastic Pulls (Use gymnastic chart)
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
ROW: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
20/16 Calorie Row
1 Rope Climb
TTB: Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
10 TTB’s
35 DU’s/20 DU attempts