CrossFit Ironside – CrossFit
Gymnastic Pulls (Complete a group of sets and reps from the 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
Metcon (AMRAP – Reps)
7 min AMRAP:
(Rx)
10 Snatches 75/55#
9 Pullups or 3 CTB
Rx+ Open WOD 16.3
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Best of luck on your new adventure in California, Chloe! We will miss you!