CrossFit Iron Flag – Crossfit Master’s (50+)

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Warm-up

Movement Review

Metcon

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period
Scale down options for jumping chest to bar pullups can be ring rows or jumping pulls (chin over bar). Can also use a band for pullups, too.

Strength

Goblet Squat (3 x 6)

Stretch