CrossFit Iron Flag – CrossFit

Happy 5-Year Anniversary to US!! Don’t forget to come celebrate with us tonight. Party starts at 6pm and goes until….who knows!! Thank you for supporting our business for the last 5-years.

View Public Whiteboard

General Warm-Up

Team Building

PERF: Metcon (Time)

Buy In: 2013m Row

5 Rounds:

12 Power Snatches 135/95#

1 Legless Rope Climb (Each Partner)

18 Front Rack Lunges 135/95#

Buy Out: 2018m Row

*Partners spilt reps however they see fit, except each partner must complete the rope climb.

FIT: Metcon (Time)

Buy In: 2013m Row

5 Rounds:

12 Power Snatches 95/65#

1 Rope Climb w/ Legs (each) or 25-yard Sled Pull (together)

18 Front Rack Lunges 95/65#

Buy Out: 2018m Row