CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Strength

Push Press (5×5; Build up to a challenging 5)

Metcon

PERF: Metcon (Time)

13-minute Time Cap

13-11-9-7-5

Muscle Ups

Squat Snatches 135/95

FIT: Metcon (Time)

13-minute Time Cap

15-12-9-6-3

Pullups

Squat Snatches 95/65#