CrossFit Iron Flag – CrossFit

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Warm-up

Strength

A1: DB Row (5×8)

A2: Strict Pull ups (5×7)

use additional weight if needed

Fitness: Ring Rows with feet elevated

A3: Plate Hold (5x20s)

Finger Tips Only holding the edges of the plates
P- 45s

F- 25s

Metcon – Performance

PERF: Metcon (Time)

5 Rounds for Time:

9 Snatch Grip Deadlift 115/75#

6 Hang Power Snatch 115/75#

3 Overhead Squats 115/75#

5 Bar Over Burpees

Rest 60s after each round

The goal here is to complete a whole set without dropping the bar. If the bar is dropped, add 5 additional burpees making it 10 bar over burpees for that round.

Score is total time of the wod.

*20-minute time cap

FIT: Metcon (Time)

5 Rounds for Time:

9 Snatch Grip DL 85/55#

6 Hang Power Snatch

3 Overhead Squats

5 BOB

Same rules apply as performance.