CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Strength

Back Squat (4×4 @ 80%)

Metcon – Performance

Metcon (Time)

8 Rounds:

8 DB Hang Clean and Jerks 50/35#

10 Wall Balls 20/14#

12/10 cal row

Metcon – Fitness

Metcon (Time)

8 Rounds:

8 DB Clean and Jerks 35/20#

10 Wall Balls 14/10#

12/10 cal row