CrossFit Iron Flag – CrossFit

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General Warm-Up

Gymnastics

MU/HSPU (6-minute AMRAP)

6-minute AMRAP

1 MU 2 HSPU

2 MU 4 HSPU

3 MU 6 HSPU

4 MU 8 HSPU

5 MU 10 HSPU

*If you get through the full ladder with time left, start back over.

Metcon – Performance

Metcon (AMRAP – Reps)

10-minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 125/85#

10 Muscle-Ups

Metcon – Fitness

Metcon (AMRAP – Reps)

10-minute AMRAP

40 Bar Facing Burpees

20 Overhead Squats 95/55#

10 Pullups