CrossFit Iron Flag – CrossFit
General Warm-Up
Strength
A1: Deficit Deadlift (5×7 25-45# plate)
Deadlift on a platform or weight plates that you can stand on, usually 1-3 inches in height. Let your coach help you decide the height of the platform
A2: Bar Hangs (5x 20-seconds)
A3: DB Row (HEAVY; 5×8 (per arm))
Metcon – Performance
Metcon (Time)
For Time:
200m Sprint
12 Clean and Jerks 135/95#
200m Sprint
9 Clean and Jerks 155/115#
200m Sprint
6 Clean and Jerks 185/135#
200m Sprint
12-minute Time Cap
Metcon – Fitness
Metcon (Time)
4 Rounds
250m Row
12 DB Clean and Jerks 35/20#
12-minute Time Cap