CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Strength

A1: Front Squat (2×6 @ 70% 2×6 @ 75%)

A2: Chest-To-Bar Pull-ups (4×3-6 reps)

Make these strict if you have them. If not, perform strict pullups or strict banded chest to bar pullups.

Metcon

PERF: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Auxiliary Work

3 sets of 12

DB Reverse Flys

GHD Hip Extensions