CrossFit Iron Flag – CrossFit

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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