CrossFit Iron Flag – CrossFit

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General Warm-Up

Strength

Back Squat (Find Todays 1RM)

Metcon

PERF: Metcon (Time)

For Time:

800m Run w/ Weight Vest

60 Pushups w/ Weight Vest

40 Lunges w/ Weight Vest

20 Burpees w/ Weight Vest

18-minute Time Cap

Metcon

FIT: Metcon (Time)

For Time:

800m Run w/ MB 14/8#

60 Pushups

40 Lunges w/ MB 14/8#

20 Burpees