CrossFit Iron Flag – CrossFit

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General Warm-Up

Movement Review

Hero WOD

The Hammy (Time)

1,000 meter Row

7 Squat Clean-and-Jerks (135/95 lb)

50 Push-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Sit-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Box Jumps (24/20 in)

7 Squat Clean-and-Jerks (135/95 lb)

50 Pull-Ups

7 Squat Clean-and-Jerks (135/95 lb)

1,000 meter Run
This can be done solo or as a team. If you complete as a team, you may choose to double the reps on all movements except the row.