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

View Public Whiteboard

Warm-up

Strength

Box Squat (5 x 5)

Farmer’s Carry (30 yard carry between sets)

Metcon

Metcon (Time)

21-15-9

Bench Dips

Banded Lat Pulldowns

KB deadlifts

Rest 3 minutes

9-15-21

DB thursters

DB cleans

KB swings

Record total time for both parts