CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Strength

Deadlift (Find your new 1RM)

Metcon – Performance

PERF: Metcon (Time)

21-15-9

Toes to Bar

Devils Press 50/35#

Metcon – Fitness

FIT: Metcon (Time)

For Time:

42 Weighted Plate Situps 35/25#

21 Devils Press 35/20#

30 Weighted Plate Situps

15 Devils Press

18 Weighted Situps

9 Devils Press